Salad on a Sandwich

Elevate your lunchtime routine with this vibrant and satisfying "Salad on a Sandwich," the perfect fusion of fresh salad ingredients and hearty bread. Packed with crisp mixed greens, juicy cherry tomatoes, crunchy cucumber, shredded carrot, and tangy crumbled feta, this recipe transforms your favorite salad flavors into a portable sandwich experience. The key is in the simple yet flavorful homemade balsamic dressing, which delicately coats the vegetables to enhance their natural goodness. Layer the vibrant mixture high on toasted whole-grain or sourdough bread, adding a smear of creamy hummus or mayonnaise for an extra touch of indulgence. Quick to prepare in just 15 minutes, this no-cook, vegetarian sandwich is ideal for busy lunches, picnics, or healthy meal-on-the-go options. It’s a nutritious and delicious way to enjoy the crunch and zest of a fresh salad—minus the bowl!

Nutriscore Rating: 70/100

Prep Time:15 mins

Cook Time:0 mins

Total Time:15 mins

Servings: 2

Ingredients

• 1 cup Mixed greens (e.g., arugula, spinach, romaine)
• 0.5 cup Cucumber
• 0.5 cup Cherry tomatoes
• 2 tablespoons Red onion
• 0.25 cup Carrot, shredded
• 2 tablespoons Feta cheese, crumbled
• 1 tablespoon Olive oil
• 1 teaspoon Balsamic vinegar
• 0.25 teaspoon Salt
• 0.25 teaspoon Black pepper, freshly ground
• 4 pieces Whole-grain or sourdough bread slices
• 2 tablespoons Hummus or mayonnaise (optional)

Directions

Step 1

Wash and dry the mixed greens thoroughly. Place them in a medium-sized mixing bowl.

Step 2

Slice the cucumber thinly, halve the cherry tomatoes, and finely dice the red onion. Add them to the bowl with the mixed greens.

Step 3

Add the shredded carrot and crumbled feta cheese to the mixture.

Step 4

In a small bowl, whisk together the olive oil, balsamic vinegar, salt, and black pepper to make a simple dressing.

Step 5

Pour the dressing over the salad mixture and toss everything together until evenly coated.

Step 6

Toast the bread slices if desired for added texture and flavor.

Step 7

Spread hummus or mayonnaise on one side of each bread slice if using.

Step 8

Evenly divide the salad mixture between two slices of bread, piling it high for a hearty sandwich.

Step 9

Top each with a second slice of bread and press gently to hold the sandwich together.

Step 10

Slice each sandwich in half, if preferred, and serve immediately.

Nutrition Facts

Serving size	(442.2g)

Amount per serving	% Daily Value*
Calories	731.1

Total Fat 30.0g	0%
Saturated Fat 7.8g	0%
Polyunsaturated Fat 1.3g
Cholesterol 25mg	0%
Sodium 1816.4mg	0%
Total Carbohydrate 97.4g	0%
Dietary Fiber 12.4g	0%
Total Sugars 14.7g
Protein 24.4g	0%

Vitamin D 0IU	0%
Calcium 290.4mg	0%
Iron 6.0mg	0%
Potassium 799.5mg	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: 35.7%

Protein: 12.9%

Carbs: 51.5%