Best 4 Mediterranean Veggie Sandwich Recipes
In the realm of culinary delights, the Mediterranean veggie sandwich reigns supreme, captivating taste buds with its vibrant flavors and wholesome ingredients. This sandwich is a symphony of textures and tastes, combining grilled or roasted vegetables, creamy cheeses, tangy sauces, and fresh herbs, all nestled between slices of crusty bread. Whether you're a vegetarian seeking a hearty and satisfying meal or a meat-eater looking for a lighter and healthier option, the Mediterranean veggie sandwich is an odyssey of flavors that will transport you to the sun-kissed shores of the Mediterranean Sea.
Here are our top 4 tried and tested recipes!
GRILLED MEDITERRANEAN VEGETABLE SANDWICH
Roasted vegetables taste delicious in this sandwich. It is great to take along on a picnic!
Provided by CHRIS M
Categories Main Dish Recipes Sandwich Recipes
Time 3h
Yield 6
Number Of Ingredients 7
Steps:
- Preheat oven to 400 degrees F (200 degrees C).
- Brush eggplant and red bell peppers with 1 tablespoon olive oil; use more if necessary, depending on sizes of vegetables. Place on a baking sheet and roast in preheated oven. Roast eggplant until tender, about 25 minutes; roast peppers until blackened. Remove from oven and set aside to cool.
- Meanwhile, heat 1 tablespoon olive oil and cook and stir mushrooms until tender. Stir crushed garlic into mayonnaise. Slice focaccia in half lengthwise. Spread mayonnaise mixture on one or both halves.
- Peel cooled peppers, core, and slice. Arrange eggplant, peppers and mushrooms on focaccia. Wrap sandwich in plastic wrap; place a cutting board on top of it and weight it down with some canned foods. Allow sandwich to sit for 2 hours before slicing and serving.
Nutrition Facts : Calories 356.1 calories, Carbohydrate 48.3 g, Cholesterol 3.5 mg, Fat 14.8 g, Fiber 5.5 g, Protein 9 g, SaturatedFat 2.4 g, Sodium 500.1 mg, Sugar 5.4 g
MEDITERRANEAN VEGGIE SANDWICH
This could be a copy cat recipe for Panera Bread's Mediterranean Veggie Sandwich, however, this is a little lower in calories and fat with the few changes I've done. I suggest using a dense thicker bread for this sandwich, it holds up better. You can substitute your favorite flavor of hummus.
Provided by nanner18411
Categories Lunch/Snacks
Time 10m
Yield 1 Sandwich, 1 serving(s)
Number Of Ingredients 9
Steps:
- Wash and dry lettuce and spinach and set aside.
- Spread each slice of bread with hummus.
- Lay lettuce leaf on one slice of bread.
- Top with cucumbers, spinach, roasted pepper, onion (if using) and tomato.
- Sprinkle with feta cheese.
- Top with other slice of bread.
MEDITERRANEAN VEGETABLE SANDWICHES
A Mediterranean-Style Sandwich from the South Beach Diet's "Daily Dish" (Phase 2). The bright colors and flavors of this overstuffed sandwich reflect the sunny region it's named for. Soaking the onions in ice water tames the bite; try this technique for salads too. If you're on Phase 1, skip the pita and eat the filling as a salad.
Provided by WendyMaq
Categories Lunch/Snacks
Time 30m
Yield 4 serving(s)
Number Of Ingredients 13
Steps:
- Place onion in a small bowl and cover with ice water, let sit for 10 minutes.
- Drain onion, pat dry, and place in a medium bowl. Add chickpeas, spinach, feta, cucumber, tomato, peppers, olives, oil, vinegar, and cumin; stir gently to combine. Season with cayenne to taste.
- Fill pita halves with vegetable mixture and serve.
Nutrition Facts : Calories 252.1, Fat 6.3, SaturatedFat 0.9, Sodium 526.6, Carbohydrate 42.8, Fiber 8, Sugar 3, Protein 8.9
MEDITERRANEAN VEGETABLE PITAS
Craving a fast and healthy meal? This one packs tomato, cucumber, onion and olives. Add a touch of cayenne for a punch. -Ivy Abbadessa, Loxahatchee, Florida
Provided by Taste of Home
Categories Lunch
Time 20m
Yield 4 servings.
Number Of Ingredients 14
Steps:
- In a large bowl, whisk the first six ingredients until blended; if desired, stir in cayenne. Add tomato, cucumber, onion and olives; toss to coat. Refrigerate until serving., To serve, add lettuce to vegetables; toss to combine. Spoon into pita halves; sprinkle with cheese.
Nutrition Facts : Calories 354 calories, Fat 19g fat (4g saturated fat), Cholesterol 8mg cholesterol, Sodium 580mg sodium, Carbohydrate 39g carbohydrate (5g sugars, Fiber 7g fiber), Protein 9g protein.
Tips:
- Choose fresh, ripe vegetables. This will ensure that your sandwich is packed with flavor and nutrients.
- Don't be afraid to experiment with different types of vegetables. There are endless possibilities, so get creative and find what you like best.
- Use a variety of colors and textures in your sandwich. This will make it more visually appealing and interesting to eat.
- Don't overload your sandwich with too many ingredients. You want to be able to taste all of the flavors, so keep it simple.
- Use a good quality bread or wrap. This will help to hold your sandwich together and make it more enjoyable to eat.
- Serve your sandwich with a side of your favorite dipping sauce. This will add extra flavor and moisture to your sandwich.
Conclusion:
The Mediterranean veggie sandwich is a delicious, healthy, and versatile meal that can be enjoyed for breakfast, lunch, or dinner. It's easy to make and can be customized to your own preferences. So next time you're looking for a quick and easy meal, give the Mediterranean veggie sandwich a try.
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