If you’ve ever thought a veggie sandwich sounded boring or like something you’d eat just because you should… this one is going to change your mind.
There’s something so satisfying about biting into a hearty vegetable sandwich. It feels like a treat, but you can be guilt-free since it’s stacked with so much pure and fresh goodness. Serve with a pickle, add a side of kale chips, and you have a beautiful, hearty meal that is quite satisfying!
This oil-free veggie sandwich is packed with bold flavors—and it’s anything but dull. It’s one of those go-to recipes that comes together easily, and if you make extra, you’ll have enough for two meals. This recipe works well for a quick lunch or an easy dinner when I want something colorful, crisp, and nourishing.
The real magic happens when everything comes together: roasted red peppers, sautéed zucchini, red onion, lettuce, and hummus. If you’ve never tried hummus as a sandwich spread, now’s the time—it brings everything together with its creamy texture. Plus, it’s a great plant-based source of protein and fiber.
It’s a great way to use your homemade hummus, and it’s delicious served with Cold Cucumber Soup.
These recipes are sure to satisfy:
One of my favorite parts of this sandwich is how customizable it is. Don’t have zucchini? Try sautéed mushrooms or even some grilled eggplant. Want more crunch? Add cucumbers or shredded carrots. You can build this to match whatever’s in your fridge—and it always works.
If you’d like to make this sandwich extra special, consider adding oil-free pesto. Or, you could serve this as a wrap. Collard leaves work wonderfully as well, if you want to keep this all-veggie-based.
It’s also a sandwich you can feel good about eating. With no added oils, loads of fiber-rich veggies, and a bit of plant protein from the hummus, it’s as nutritious and delicious. If you’re trying to eat more whole-plant foods or keep meals lighter without sacrificing flavor, you’ve got to try this one.
Serve it with a handful of baked tortilla chips, a pickle, or a side of fruit, and you’ve got yourself a well-balanced, energizing meal.
I’d love to hear your feedback in the comments below for this Veggie Sandwich! If you have a photo, post it on my Facebook page, tag me using the hashtag #plantbasedcooking in your caption, and I’ll be sure to see it!
Veggie Sandwich
Ingredients
- 1 medium zucchini sliced 1/4″ lengthwise
- 2 Splashes low-sodium tamari (or low-sodium soy sauce)
- 1 jar roasted red peppers
- 2 slices red onion
- 6 tbsp hummus
- 2 leaves lettuce or sprouts
- 4 slices whole grain bread
- 4 tsp yellow mustard optional
Instructions
- Place zucchini slices in a pan with a little water and the splash of Braggs or tamari. Cover and heat for a few minutes until it's wilted.
- Lightly toast bread and spread one side with mustard.
- Spread hummus on the second piece and layer zucchini, pepper, onion.
- Top with lettuce or sprouts.
I roughly estimate the cost of this meal to be as much as $5-6. Not a good choice on a restricted income. And my income is just over the line for food stamps. I worked 40 years for my social security, and with today’s prices, rent, doctor bills, etc. I am barely getting by. Unfortunately that means I have to cut back wherever I can.
Please consider overall cost in preparing your recipes. I know it’s possible to eat WFPB without spending a fortune!
I appreciate your concerns about cost. Eating healthy shouldn’t break the bank. For this recipe, you can save by roasting your own peppers and using veggies that are on sale or in season. Plus, there are probably enough roasted red peppers in one jar so I’ll change that on the recipe.
Making your own spreads like hummus from dried beans is also a great budget tip. I’ll keep your suggestion in mind.