Mediterranean Veggie Sandwich

Looking for a quick sandwich recipe that will knock your socks off? This Mediterranean veggie sandwich is fast to make and loaded with deliciousness.

Mediterranean Veggie Sandwich

When people ask us our go to’s for a quick meal, “A sandwich” might sound like a boring answer. But hear us out! Sandwiches can be anything but boring: especially if they’re literally loaded with delicious plant based ingredients. This is why we created our Mediterranean Veggie Sandwich. It’s special enough to seem like a meal, and literally loaded with plants: garlic herb white bean dip, feta cheese, and tons of veggies. Keep reading for our Mediterranean veggie sandwich recipe.

Mediterranean veggie sandwich -- use artisan bread!

How to make a Mediterranean veggie sandwich

So, we’ve made this Mediterranean veggie sandwich so it can seem like a super delicious, special meal for when you’re in a rush. Here are the keys to making a top notch Mediterranean veggie sandwich:

  • Use good bread. For this Mediterranean veggie sandwich, we used an artisan multigrain bread from our local grocery store. You can use any bread you like, but a crusty artisan bread is delicious.
  • Any creamy spread will do. This could really be called a hummus sandwich, but we’ve used our white bean dip to step it up a notch! If you’re in a hurry, just use any storebought high quality hummus.
  • Shred those carrots! Carrots are a nice adder for color to this Mediterranean veggie sandwich. If you use them, a Handheld Julienne Shredder like this one that we have makes it super easy.
  • Greens greens greens. For this sandwich we used pea shoots for the greens element: but you could use any type of spring green or even microgreens.
  • Feta all day. If you eat some dairy, feta cheese really takes this sandwich over the edge! But if you eat vegan dishes, you can easily omit it. In that case, we might suggest adding Kalamata olives make up for losing the salty element of the feta.
  • Step it up. Of course, you can add any toppings you like to this Mediterranean veggie sandwich! Pickled red onions bring in another tangy element. Or to keep with the Mediterranean theme, you could add Kalamata olives or sundried tomatoes. You could even spread the bread slices with pesto.

Mediterranean veggie sandwich -- pea shoots for greens!

Looking for more vegan and vegetarian sandwich recipes?

Outside of this Mediterranean veggie sandwich, are a few other vegan and vegetarian sandwich recipes from A Couple Cooks:

Looking for more fast and easy dinner recipes?

In addition to this Mediterranean veggie sandwich, here a few more of our favorite fast and easy dinner recipes:

This recipe is…

This Mediterranean veggie sandwich is vegetarian. For vegan, plant-based, and dairy-free, omit feta.

Print

Mediterranean Veggie Sandwich


1 Star (1 votes, average: 5.00 out of 1)

  • Author: a Couple Cooks
  • Prep Time: 5 minutes
  • Cook Time: 0 minutes
  • Total Time: 5 minutes
  • Yield: 1 sandwich
  • Category: Main Dish
  • Method: Sandwich
  • Cuisine: American

Description

Looking for a quick sandwich recipe that will knock your socks off? This Mediterranean veggie sandwich is fast to make and loaded with deliciousness.


Ingredients


Instructions

  1. Make the pesto white bean dip.
  2. Thinly slice the red onion. Peel and shred the carrot (this tool is perfect for the job).
  3. Spread one slice of bread with the white bean dip. Add the red onion slices, shredded carrot, feta crumbles, and pea shoots. Top with the second slice of bread.

Notes

You can add any toppings you like to this Mediterranean veggie sandwich! Pickled red onions bring in another tangy element. Or to keep with the Mediterranean theme, you could add Kalamata olives or sundried tomatoes. You could even spread the bread slices with pesto.

*Timing does not include making the white bean dip.

Keywords: Mediterranean veggie sandwich, Veggie sandwich, Loaded veggie sandwich

 

 

 

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About the Authors

Sonja Overhiser

Cookbook Author and writer

Sonja Overhiser is author of Pretty Simple Cooking, named one of the best healthy cookbooks of 2018. She’s host of the food podcast Small Bites and founder of the food blog A Couple Cooks. Featured from the TODAY Show to Bon Appetit, Sonja seeks to inspire adventurous eating to make the world a better place one bite at a time.

Alex Overhiser

Cookbook Author and photographer

Alex Overhiser is an acclaimed food photographer and author based in Indianapolis. He’s host of the food podcast Small Bites and founder of the recipe website A Couple Cooks. Featured from the TODAY Show to Bon Appetit, Alex is author of Pretty Simple Cooking, named one of the best vegetarian cookbooks by Epicurious.

24 Comments

  • Reply
    tami
    March 20, 2013 at 9:11 am

    stunning!

  • Reply
    Alice @ Hip Foodie Mom
    March 20, 2013 at 9:47 am

    yummo! Love this! and love the very short post! Frankly all you need is that photo and the words “kale pesto white bean dip.”! Can’t wait to try this!

  • Reply
    Amy
    March 20, 2013 at 11:02 am

    Oh my…! That looks delicious! Your picture really captured spring!

  • Reply
    sandra
    March 20, 2013 at 11:10 am

    just saw pea shoots at the farmers market this morning. gonna try em.

  • Reply
    Jess
    March 20, 2013 at 2:19 pm

    Where do you get your bread, looks so yummy!

    • Reply
      Alex
      March 22, 2013 at 3:16 pm

      It’s from the Fresh Market grocery store… it’s pretty delish!

  • Reply
    Katrina @ Warm Vanilla Sugar
    March 21, 2013 at 9:18 am

    I am so into this! Yum!

  • Reply
    All that Glisters is not Gold
    March 21, 2013 at 4:00 pm

    This picture looks truly beautiful and sounds gorgeous, i love veggie food! I’ve only just discovered your blog and I think it’s great (:
    From Emily x

    • Reply
      Sonja
      March 24, 2013 at 7:39 pm

      Thank you so much, Emily! So glad to connect!

  • Reply
    Joy
    March 21, 2013 at 7:09 pm

    Whoa! That picture makes me want that sandwich right now!

    I love sandwiches that are hard to eat. Makes it more fun. :)

  • Reply
    Kasey
    March 21, 2013 at 7:21 pm

    The perfect-sounding lunch! I hope you’re having an amazing time on your travels! xo

    • Reply
      Sonja
      March 24, 2013 at 7:35 pm

      Thanks, Kasey! I had a wonderful time and am now excited to get back to making lunches like these…though the food in SE Asia was amazing!

  • Reply
    Beata
    March 22, 2013 at 2:26 am

    I have to try this, makes me long for spring and summer days…

  • Reply
    Katherines Corner
    March 22, 2013 at 9:49 am

    it never fails, every time I visit your wonderful blog I drool a little. This sandwich reminds me of when I lived in turkey . I would love it if you would share this post at the Thursday hop ( its still open) xo

  • Reply
    Meghan {For the Love of Dessert}
    March 22, 2013 at 1:14 pm

    This kale pesto white bean dip just keeps getting better and better! Yum!

    • Reply
      Sonja
      March 24, 2013 at 7:21 pm

      Haha! Yes, we had fun thinking of different uses for kale pesto and this dip. It is so versatile!

  • Reply
    Tammy
    March 22, 2013 at 3:09 pm

    For the carrot, you say this tool will be good for this…was there suppose to be a link? I would like to know how you shredded the carrots. Thanks!

    • Reply
      Alex
      March 22, 2013 at 3:14 pm

      Sorry! Link added :)

  • Reply
    Courtney Jones
    April 2, 2013 at 12:06 am

    This sandwich looks amazing! Cannot wait to make it for lunch sometime this week.

    PS. Glad you are home safe + sound Sonja and that you had a wonderful adventure in Cambodia.

    • Reply
      Sonja
      April 4, 2013 at 9:09 pm

      Thanks, Courtney! And thanks for including it in your round-up! :)

  • Reply
    Wes
    November 2, 2013 at 2:08 am

    You should call these inception sandwiches. A recipe that links to a prior recipe for an element, which also links to a prior recipe for an element.

    • Reply
      Alex
      November 2, 2013 at 2:46 pm

      Ha! The beauty of the Internet :)

  • Reply
    Iryna
    March 10, 2014 at 1:18 am

    100% Mediterranean. I’ve tried this at the bakery Lehamim in Tel Aviv. The same sandwich design and absolutely tasty. The stick was longer and comfortable.

  • Reply
    aruna
    August 1, 2014 at 5:45 pm

    Gosh, looks really delicious, I am always looking for creative vegetarian meals, thanks

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