This hummus sandwich is one of my absolute favorites. It’s perfect for lunch, makes a quick and satisfying dinner, and is ideal for a healthy meal on the go. With its hearty, wholesome ingredients and layers of crunchy veggies, it’s filling, nutritious, and absolutely delicious! 🥒🍅
One of the key techniques in this recipe is salting the veggies—like tomatoes and cucumbers—to draw out excess moisture. This prevents the dreaded soggy sandwich, making it an excellent option for meal prep or a lunch that holds up well until the next day. Prepare it in the evening, and it’ll still be fresh and flavorful by lunchtime the next day.
While I’ll share my homemade hummus recipe soon (trust me, it makes a difference!), store-bought hummus works just as well if you’re short on time. The rich, creamy hummus combined with fresh vegetables and high-quality bread is what makes this sandwich truly special.
Speaking of bread, don’t overlook it! Use a good-quality whole wheat multigrain loaf to add even more texture and flavor to your sandwich. The combination of grains and seeds brings everything together and makes every bite satisfying.
Ready to create a healthy, delicious sandwich that’s great for any time of day? Let’s get cooking! 🌟
Place sliced onions in a small bowl and cover with cold water. Allow to stand at room temperature for 10-15 minutes, and up to 30. This will take their pungency away while keeping all of that delicious crunch.
Place tomatoes and cucumbers in a colander and sprinkle with a very large pinch of kosher salt, toss well. Allow to sit and drain for 15 minutes, and up to 30 minutes. This will drain some of the juices out and prevent your sandwich from becoming soggy, making this sandwich perfect for a make-ahead lunch. Please note, a lot of the salt will drain away, so salt quite well.
After 15 minutes has gone by as per step 1, spread hummus over bread (I spread 3 TBSP over 4 bottom slices and 1 TBSP over top slices.) Sprinkle feta evenly over bottom sandwich slices.
Make sure your tomatoes and cucumbers are drained well. You can even gently dab them with a paper towel to remove the excess moisture. Add bell peppers to the mixture. Season with freshly ground black pepper and more kosher salt if needed. Add lemon juice and toss to combine. Spread this veggie mixture over 4 bottom slices of your sandwich.
Top with lettuce leaves and close the sandwich with the remaining bread slices (hummus side down.) Slice in half, serve and enjoy!
Ingredients
Directions
Place sliced onions in a small bowl and cover with cold water. Allow to stand at room temperature for 10-15 minutes, and up to 30. This will take their pungency away while keeping all of that delicious crunch.
Place tomatoes and cucumbers in a colander and sprinkle with a very large pinch of kosher salt, toss well. Allow to sit and drain for 15 minutes, and up to 30 minutes. This will drain some of the juices out and prevent your sandwich from becoming soggy, making this sandwich perfect for a make-ahead lunch. Please note, a lot of the salt will drain away, so salt quite well.
After 15 minutes has gone by as per step 1, spread hummus over bread (I spread 3 TBSP over 4 bottom slices and 1 TBSP over top slices.) Sprinkle feta evenly over bottom sandwich slices.
Make sure your tomatoes and cucumbers are drained well. You can even gently dab them with a paper towel to remove the excess moisture. Add bell peppers to the mixture. Season with freshly ground black pepper and more kosher salt if needed. Add lemon juice and toss to combine. Spread this veggie mixture over 4 bottom slices of your sandwich.
Top with lettuce leaves and close the sandwich with the remaining bread slices (hummus side down.) Slice in half, serve and enjoy!
Notes
