Low Sodium Mediterranean Hummus Sandwich

Experience the vibrant flavors of the Mediterranean with this Low Sodium Mediterranean Hummus Sandwich, a heart-healthy, nutrient-packed meal perfect for a quick lunch or light dinner. This recipe features a creamy homemade hummus crafted from low-sodium chickpeas, tahini, garlic, and zesty lemon juice, offering rich flavor with minimal salt. Layered between toasted whole-grain bread, you'll find fresh, crisp vegetables like cucumber, bell pepper, tomato, and spinach, topped with a sprinkle of fragrant parsley or cilantro for an added burst of freshness. Ready in just 15 minutes and completely no-cook, this wholesome vegan sandwich strikes the perfect balance between delicious and nutritious, making it a go-to for anyone seeking a low-sodium Mediterranean-inspired meal.

Nutriscore Rating: 89/100

Prep Time:15 mins

Cook Time:0 mins

Total Time:15 mins

Servings: 2

Ingredients

• 1 cup Low-sodium chickpeas (canned or cooked)
• 2 tablespoons Tahini
• 2 tablespoons Extra virgin olive oil
• 1 tablespoon Lemon juice
• 2 Garlic cloves
• 0.5 teaspoon Cumin powder
• 0.5 teaspoon Paprika
• 0.25 teaspoon Black pepper
• 4 Whole grain bread slices
• 0.5 Cucumber, thinly sliced
• 0.5 Bell pepper, thinly sliced
• 0.25 Red onion, thinly sliced
• 1 cup Fresh spinach leaves
• 1 Tomato, thinly sliced
• 0.25 cup Fresh parsley or cilantro leaves

Directions

Step 1

Start by making the hummus: in a food processor, combine low-sodium chickpeas, tahini, lemon juice, garlic cloves, cumin powder, paprika, and black pepper.

Step 2

Blend the ingredients while slowly drizzling in the olive oil until the mixture is smooth and creamy. Add a little water if needed to reach the desired consistency.

Step 3

Taste the hummus and adjust the seasoning according to your preference, possibly adding a bit more lemon juice or cumin.

Step 4

Toast the whole grain bread slices until they are crispy and golden brown on both sides.

Step 5

Spread a generous layer of the hummus on one side of each toasted bread slice.

Step 6

Layer cucumber slices, bell pepper slices, red onion slices, fresh spinach leaves, and tomato slices evenly over the hummus on two of the bread slices.

Step 7

Sprinkle fresh parsley or cilantro leaves on top of the vegetables for a burst of freshness.

Step 8

Top with the remaining bread slices, hummus side down, to form the sandwich.

Step 9

Slice each sandwich in half and serve immediately.

Nutrition Facts

Serving size	(676.7g)

Amount per serving	% Daily Value*
Calories	1168.0

Total Fat 57.3g	0%
Saturated Fat 8.4g	0%
Polyunsaturated Fat 0.0g
Cholesterol 0mg	0%
Sodium 624.3mg	0%
Total Carbohydrate 129.5g	0%
Dietary Fiber 33.6g	0%
Total Sugars 23.2g
Protein 44.7g	0%

Vitamin D 0IU	0%
Calcium 2688.0mg	0%
Iron 10729.6mg	0%
Potassium 1945.1mg	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: 42.5%

Protein: 14.7%

Carbs: 42.7%