Garden Vegetable Sandwich

Elevate your lunch game with this fresh and flavorful Garden Vegetable Sandwich, a wholesome delight packed with vibrant, nutrient-rich ingredients. This quick and easy recipe pairs hearty whole-grain bread with a creamy layer of hummus, providing the perfect base for crisp cucumber, juicy tomato, shredded carrot, creamy avocado, spicy arugula, tangy red onion, and fragrant basil. Lightly seasoned with a pinch of salt and pepper, this sandwich is as satisfying as it is nutritious. Ready in just 10 minutes with no cooking required, it's perfect for busy weekdays or a light, plant-based meal. Whether you’re a veggie lover or just trying to eat healthier, this colorful sandwich is a must-try!

Nutriscore Rating: 77/100

Prep Time:10 mins

Cook Time:0 mins

Total Time:10 mins

Servings: 1

Ingredients

• 2 slices Whole grain bread
• 3 tablespoons Hummus
• 0.5 medium Cucumber
• 0.5 medium Tomato
• 0.25 medium Carrot
• 0.5 medium Avocado
• 1 handful Arugula
• 2 slices Red onion
• 4 leaves Fresh basil leaves
• 1 pinch Salt
• 1 pinch Black pepper

Directions

Step 1

Wash and dry all vegetables thoroughly.

Step 2

Slice the cucumber and tomato into thin rounds.

Step 3

Peel the carrot and cut it into thin shreds or ribbons using a vegetable peeler.

Step 4

Slice the avocado into thin strips or scoop and mash it for easier spreading.

Step 5

Lightly toast the two slices of whole-grain bread if desired.

Step 6

Spread a generous layer of hummus on one side of each slice of bread.

Step 7

Layer the cucumber slices on one slice of bread, followed by the tomato slices, shredded carrot, avocado slices, arugula, red onion slices, and fresh basil leaves.

Step 8

Sprinkle a pinch of salt and black pepper over the layered vegetables for seasoning.

Step 9

Top the sandwich with the second slice of bread (hummus side down).

Step 10

Gently press the sandwich together and slice it in half diagonally for easier serving.

Step 11

Serve immediately and enjoy!

Nutrition Facts

Serving size	400.5 grams (400.5g)

Amount per serving	% Daily Value*
Calories	455

Total Fat 21.70g	28%
Saturated Fat 3.20g	16%
Polyunsaturated Fat 6.00g
Cholesterol 0mg	0%
Sodium 1180mg	51%
Total Carbohydrate 53.90g	20%
Dietary Fiber 14.40g	51%
Total Sugars 13.40g
Protein 15.30g	31%

Vitamin D 0IU	0%
Calcium 155mg	12%
Iron 4mg	23%
Potassium 1035mg	22%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 41.4%

Protein: 13.0%

Carbs: 45.7%