High Protein Vegan Mediterranean Sandwich

Elevate your lunchtime routine with this High Protein Vegan Mediterranean Sandwich, a flavor-packed and nutrient-dense meal that’s ready in just 20 minutes! Featuring a hearty chickpea and tofu mash, enhanced with creamy tahini, zesty lemon, and a hint of cumin, this sandwich is bursting with Mediterranean-inspired goodness. Fresh parsley, thinly sliced cucumbers, roasted red peppers, and baby spinach add vibrant color, crunch, and flavor, while vegan feta offers an optional tangy finish. Perfectly nestled between whole-grain or gluten-free bread—lightly toasted for extra texture—this plant-based sandwich delivers a whopping dose of protein, making it a satisfying and wholesome choice for vegans and non-vegans alike. Perfect for meal prep, lunchboxes, or a quick midday bite, this Mediterranean-inspired creation is as healthy as it is delicious!

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:5 mins

Total Time:20 mins

Servings: 2

Ingredients

• 1 cup canned chickpeas (drained and rinsed)
• 0.5 block firm tofu (pressed to remove excess water)
• 2 tablespoons tahini
• 1 tablespoon fresh lemon juice
• 1 clove garlic (minced)
• 0.5 teaspoon ground cumin
• 0.25 teaspoon sea salt
• 2 tablespoons fresh parsley (chopped)
• 4 slices whole grain vegan bread or gluten-free bread
• 0.5 cup roasted red peppers (thinly sliced)
• 0.5 cup cucumber (thinly sliced)
• 1 handful baby spinach leaves
• 2 tablespoons vegan feta cheese (optional)
• 1 teaspoon olive oil (optional, for toasting the bread)

Directions

Step 1

Press the tofu to remove excess water by wrapping it in a clean towel and placing a heavy pan or weight on top for 10 minutes.

Step 2

In a large bowl, add the drained chickpeas, pressed tofu, tahini, lemon juice, minced garlic, cumin, and sea salt.

Step 3

Mash the chickpeas and tofu mixture using a fork or potato masher until the ingredients are well combined but still slightly chunky. Stir in the fresh parsley.

Step 4

Taste the chickpea-tofu mash and adjust the seasoning as needed with more salt, cumin, or lemon juice.

Step 5

Optional: Lightly toast the bread slices in a toaster or a skillet with a small amount of olive oil for added flavor and texture.

Step 6

Assemble the sandwich by spreading a generous layer of the chickpea-tofu mash on two slices of bread.

Step 7

Top the mash with slices of roasted red peppers, cucumber, baby spinach leaves, and vegan feta cheese if using.

Step 8

Place the remaining slices of bread on top to complete the sandwiches.

Step 9

Slice the sandwiches in half, and serve immediately.

Nutrition Facts

Serving size	(861.5g)

Amount per serving	% Daily Value*
Calories	1271.3

Total Fat 49.8g	0%
Saturated Fat 10.4g	0%
Polyunsaturated Fat 0.0g
Cholesterol 0mg	0%
Sodium 2397.2mg	0%
Total Carbohydrate 153.1g	0%
Dietary Fiber 35.1g	0%
Total Sugars 25.2g
Protein 64.1g	0%

Vitamin D 0IU	0%
Calcium 3404.4mg	0%
Iron 10728.7mg	0%
Potassium 1992.8mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 34.0%

Protein: 19.5%

Carbs: 46.5%