Mediterranean Veggie Sandwich

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This mediterranean veggie sandwich is a perfect vegetarian lunch filled with lots of nutritious veggies and perfectly crispy bread.

mediterranean veggie sandwich

Personally, I like this sandwich much better than Panera Bread’s version for a variety of reasons. It’s crispier and each bite is perfectly balanced.

If you are vegetarian, this is the perfect lunch idea. It’s nutritious and delicious. Plus, it has the most incredible crunch and texture.

Ingredients for a Mediterranean Veggie Sandwich

Make sure you have all these ingredients before making this recipe. Don’t want to miss out on anything!

  • Submarine sandwich bread: I highly recommend this kind of bread.
  • Olive oil
  • Garlic powder: You can use fresh garlic too but I think the powder is much easier for this recipe.
  • Oregano: I use the dried kind in the jar.
  • Spring mix: You can use another kind of lettuce but I prefer spring mix.
  • Cucumber
  • Red onion
  • Feta: I purchase the crumbled feta from Trader Joe’s.
  • Hummus: I like using garlic hummus for this recipe.
  • Red wine vinegar: This really adds some nice flavor and balance to this recipe.
  • Salt and pepper: As much or as little as you like.

If you don’t have olive oil, you can sub avocado oil or canola oil. This being said, olive oil tastes the best in my opinion. You can also use whole wheat submarine bread if you want a higher fiber, more nutritious sandwich. Along with this, you can add a few additional ingredients if you choose, such as more vegetables or a protein source like chicken breast.

Tip: Chop the ingredients up like you would a salad.

mediterranean veggie sandwich

How to make a Mediterranean Veggie Sandwich

Step 1: Chop spring mix, cucumber and red onion into small pieces. Combine in a medium sized bowl.

Step 2: Add crumbled feta and hummus. Stir until well combined.

Step 3: Add olive oil, red wine vinegar and salt and pepper. Stir until well coated.

Step 4: Cut submarine roll and coat the inside portion with olive oil. Sprinkle with garlic powder and oregano. 

Step 5: Broil on high for 2-3 minutes or until brown and crispy. Remove from the oven and stuff with vegetable mixture. Then enjoy!

What is the best bread to use for this recipe?

I highly recommend using a submarine sandwich bread for this recipe. With regular sandwich bread, you’ve probably find that the insides fall out every direction, which isn’t ideal.

You can really use any bread that comes in a long loaf, so you can cut it in half and stuff it with the vegetable mixture. I personally like the submarine sandwich bread because it’s nice and soft, plus it crisps up nicely.

mediterranean veggie sandwich

Can I make this recipe vegan?

Yes! Simply omit the feta and you have yourself a vegan sandwich. You can also try replacing the feta with a vegan cheese alternative. Here are a few that have good ratings:

I do make a small commission if you purchase using these links.

What if I want to add some more protein?

There are several ways you can add more protein to this recipe. Protein is important for building and maintaining lean muscle mass as well as keeping you full and satisfied.

You can start by increasing the portions of protein rich ingredients, such as the feta and hummus. 

Another option is adding a protein rich food. If you aren’t vegan or vegetarian, you can add chicken breast to this recipe. You could also add a side of roasted chickpeas for a vegan option.

mediterranean veggie sandwich

Is this Mediterranean Veggie Sandwich healthy?

Yes! This mediterranean veggie sandwich is filled with a ton of beneficial nutrients that will help you reach your nutrition goals.

This sandwich is an excellent source of B vitamins, folate, vitamin A, vitamin K, calcium, iron, magnesium, selenium and zinc. It contains 6 grams of fiber and about 17 grams of protein.

You can increase the nutrition in this sandwich even more by choosing a whole wheat submarine sandwich roll instead of white.

Do I have to chop everything up?

No, you don’t have to chop everything up if you don’t want to. I personally like having everything chopped up so I get a little taste of every flavor when I bite into the sandwich.

If you prefer, you can always cut the cucumber into slices and assemble the sandwich like you typically would.

In the end, you should do what you prefer and what tastes best to you. But, if you are up for it, try it out my way and see how you like it!

mediterranean veggie sandwich

Fun add-ons to make this sandwich even better

You can also add in a few additional ingredients to make this sandwich even better (though it’s pretty amazing the way it is):

  • Italian or greek dressing: Instead of olive oil and red wine vinegar, add some italian or greek dressing for some additional flavor.
  • Chicken breast: If you want some extra protein in your sandwich, dice some chicken breast and add it to the veggie mixture.
  • Melted cheese: Before broiling the submarine sandwich bread, add a few slices of cheese and melt it in the oven.
  • Tomato: I personally do not like raw tomatoes, but if you do, dice them up and throw them into the veggie mixture!
  • Other raw vegetables: You can also throw in any other raw vegetables that you like, such as carrots, bell peppers or beets.

How should I store this recipe?

If you know you aren’t going to eat this whole recipe in one sitting, I recommend preparing the veggie mixture and omitting the hummus, olive oil and red wine vinegar. Then, when you are ready to eat it, add those ingredients. This is so the mixture doesn’t get too soggy.

You can also prepare the bread ahead of time. When you are ready to eat the sandwich, finish the veggie mixture and either toast the oven or throw it in the oven to crispy it up. Then add the veggie mixture and enjoy.

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mediterranean veggie sandwich

Mediterranean Veggie Sandwich

This sandwich is perfect for an easy vegetarian lunch.
Prep Time 10 mins
Cook Time 2 mins
Total Time 12 mins
Course Main Course
Servings 1 serving

Ingredients
  

  • 1 submarine sandwich roll
  • 1 tbsp olive oil
  • 1/2 tsp garlic powder
  • 1 tsp oregano
  • 1 cup spring mix
  • 1/2 cucumber diced
  • 1/4 red onion diced
  • 2 tbsp hummus
  • 2 tbsp crumbled feta
  • 1 tsp red wine vinegar
  • 2 tsp olive oil
  • salt and pepper to taste

Instructions
 

  • Cut submarine sandwich roll lengthwise. Coat the inside in a light layer of olive oil. Sprinkle with garlic powder and oregano.
  • Broil on high for 2-3 minutes or until crispy. Check on the bread every minute to avoid burning.
  • Chop up spring mix, cucumber and red onion into small pieces. Add to a medium sized bowl.
  • Add hummus and feta. Mix until well combined.
  • Add salt and pepper, olive oil and red wine vinegar. Mix until well coated.
  • Add veggie mixture to the inside of the submarine roll. Enjoy!
mediterranean veggie sandwich

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