Low Sodium Vegan Mediterranean Sandwich

Savor the vibrant flavors of the Mediterranean with this Low Sodium Vegan Mediterranean Sandwich, a wholesome and heart-healthy meal option perfect for lunch or a light dinner. This easy, no-cook recipe features layers of crisp cucumbers, juicy tomatoes, and roasted red bell peppers nestled on a bed of creamy, low-sodium hummus. Fresh spinach or arugula adds crunch and nutrition, while optional Kalamata olives bring a touch of briny zest without overpowering the dish. A dash of lemon juice and a sprinkle of black pepper tie together the fresh, tangy flavors, making this sandwich an irresistible option for those seeking a flavorful, plant-based meal with minimal sodium. Ready in just 15 minutes, it’s perfect for busy weekdays or meal-prep sessions.

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:0 mins

Total Time:15 mins

Servings: 2

Ingredients

• 2 slices or pieces Whole grain bread or pita (low-sodium)
• 3 tablespoons Unsalted or low-sodium hummus
• 0.5 cups Cucumber
• 0.5 cups Tomato
• 0.25 cups Red onion
• 2 tablespoons Kalamata olives (pitted, optional, reduced-sodium or rinsed)
• 1 cup Fresh spinach or arugula
• 0.25 cups Roasted red bell peppers (unsalted)
• 1 teaspoon Fresh parsley or dill (optional, for garnish)
• 1 teaspoon Lemon juice
• 0.25 teaspoon Black pepper

Directions

Step 1

Begin by preparing all the fresh vegetables. Thinly slice the cucumber, tomato, and red onion.

Step 2

If using jarred roasted red bell peppers, rinse them briefly to remove any residual salt and pat them dry with a paper towel. Thinly slice the peppers.

Step 3

If using low-sodium Kalamata olives, ensure they are pitted and slice them into halves or quarters after rinsing them to reduce sodium further.

Step 4

Toast the whole grain bread or pita lightly, if desired, for added texture and warmth.

Step 5

Spread 1.5 tablespoons of unsalted or low-sodium hummus evenly onto each slice of bread or the inside of the pita.

Step 6

Layer the sliced cucumbers, tomatoes, red onions, roasted red peppers, and Kalamata olives (if using) on top of the hummus.

Step 7

Add a generous layer of fresh spinach or arugula for crunch and nutrition.

Step 8

Drizzle a small amount of lemon juice onto the vegetables for a bright, tangy flavor, and sprinkle with black pepper to season.

Step 9

Optionally, garnish with freshly chopped parsley or dill for a pop of color and additional freshness.

Step 10

Close the sandwich with the other slice of bread or as a pita pocket and serve immediately.

Nutrition Facts

Serving size	(416.5g)

Amount per serving	% Daily Value*
Calories	401.8

Total Fat 10.4g	0%
Saturated Fat 1.5g	0%
Polyunsaturated Fat 0.1g
Cholesterol 0mg	0%
Sodium 954.3mg	0%
Total Carbohydrate 66.2g	0%
Dietary Fiber 13.0g	0%
Total Sugars 13.4g
Protein 14.8g	0%

Vitamin D 0IU	0%
Calcium 138.1mg	0%
Iron 5.7mg	0%
Potassium 815.4mg	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: 22.4%

Protein: 14.2%

Carbs: 63.4%