Ultimate Veggie Hummus Sandwich
Tired of a boring sandwich? Let me help you fix that with this Ultimate Veggie Hummus Sandwich that is piled high with crunchy vegetables and creamy hummus and can be ready in 15 minutes or less.
We love this hummus sandwich recipe because it’s…
- Easy to make
- Requires absolutely no cooking
- Is filling
- Hearty
- Tastes amazing
- Delicious!
I absolutely LOVE sandwiches, because they are layers of colorful healthy deliciousness! They are perfect for easy dinners that don’t require any cooking on busy or hot days. They’re also terrific for on-the-go lunches to take to work, school, or picnics.
This vegan hummus sandwich is super healthy and easily customizable. It’s actually more of a concept than a recipe because all of the ingredients are completely optional and interchangeable.
It should give you lots of inspiration for hummus sandwich ideas! Also, check out my Best Chickpea Avocado Salad Sandwich.
What do you put on a vegan sandwich?
Bread – A nutritious whole grain bread (or gluten-free) is the foundation of any sandwich. However, there is also the option to use wraps or even large green leaves like romaine or collard greens.
Spread – Hummus is one of the very best spread options for a sandwich, in my opinion, and there are so many varieties to choose from. Check out my Hummus Recipes Page.
Veggies – This list can be long or short, but some of my personal favorite veggies for sandwiches include spinach, lettuce, cucumbers, tomato, onion, carrots, bell peppers, bean sprouts, black olives, pickles, banana peppers, avocado, and so much more.
Seasonings – These would include salt, pepper, oregano, basil, and dressings like the ones on my Dressings Page.
Healthy vegan hummus recipe options
You will notice in the video for this veggie hummus sandwich recipe that I use two different kinds of hummus. You can do the same or use only one kind if preferred. The main ingredient in hummus is fiber-filled chickpeas (also called garbanzo beans). Some of my favorite varieties of healthy oil-free hummus to use are:
- Roasted Red Pepper Hummus
- Italian Hummus
- Basic Garlic Hummus
- Edamame Hummus
- 5-Minute Chocolate Hummus
What are the benefits of hummus?
Homemade oil-free hummus has some impressive nutritional benefits. One cup of a basic healthy hummus has:
- 15 grams of protein
- 4-5 grams of fat
- 45 grams of complex carbohydrates
- 6 grams of fiber
- meets 70% of the daily value for folate
- meets 26% of DV for iron
- manganese, magnesium, zinc, and copper
The recipe card at the bottom of the page has the full list of ingredients with measurements and instructions.
Can you freeze hummus?
This hummus lasts approximately 7-10 days in a tightly sealed container in the refrigerator.
Hummus even freezes well in an airtight container for up to 6-8 months. The day before you want to eat it, move the hummus container from the freezer to the refrigerator. It takes at least a few hours to thaw until it’s ready to eat. Thawing can take longer depending on how much is in your container.
It’s best to freeze hummus in small portions to make defrosting quicker and to have handy small amounts to eat in one sitting on your hummus veggie sandwiches.
Other sandwich recipes
- Smashed Chickpea Avocado Sandwich Spread
- Ultimate Vegan Grilled Cheese
- Vegan Egg Salad Sandwich
- Smoked Tempeh Sandwich (TLT)/ Tempeh Lettuce Tomato
- Barbecue Sandwiches Vegan Style
For those of you new to the whole food plant-based lifestyle, we’ve created a FREE 7-Day Plant-Based Menu Planner to help you get started!
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Ultimate Veggie & Hummus Sandwich
Ingredients
- 2 slices whole grain bread or gluten-free
- 2 Tbsp homemade hummus
- Veggies of choice including: lettuce tomato, onions, avocados slices, bell peppers, pickles, bean sprouts, black olives, banana peppers, jalapenos, anything else you can think of.
- salt & pepper & spices
Basic Garlic Hummus
- 2 cloves garlic
- 2 tablespoons lemon juice
- 1 15 oz can chickpeas or 1.5 cups cooked
- 1/2 teaspoon salt
- 1 tablespoon tahini (optional)
Instructions
- Toast bread (optional).
- Spread hummus on each bread slice. My Basic Hummus recipe is listed below and other flavor options are in the recipe notes.
- Top with veggies of choice.
- Season with salt, pepper, oregano, or any spice desired.
- Slice and eat.
Basic Garlic Hummus
- Begin by draining all liquid from the chickpeas whether they are freshly cooked in an Instantpot or from a can.
- Add all of the ingredients to a blender or food processor and process for 1-2 minutes. Blend well to allow the chickpeas to become smooth.
- If you don’t have a high powered blender, you’ll need to stop and scrape down sides and stir a few times in between processing. One thing I love about having a Vitamix blender is that it has a tamper to push ingredients down to the blades, so stopping is not necessary.
- I personally like my hummus left just a little chunky, but many people like theirs completely smooth. Process until reaching your preferred consistency. This hummus is delicious on carrot and celery sticks, sandwiches and wraps, baked potatoes, veggie/grain bowls, and even on toast.
Video
Notes
Nutrition
Disclaimer
To obtain the most accurate representation of the nutritional information in a given recipe, you should calculate the nutritional information with the actual ingredients used in your recipe, using your preferred nutrition calculator. You are solely responsible for ensuring that any nutritional information provided is accurate, complete, and useful.
About Terri Edwards
Hi guys! I am the content creator behind EatPlant-Based and a licensed Food for Life instructor with the Physicians Committee for Responsible Medicine. I am passionate about sharing healthy recipes and tips to empower others to get healthy. I’m so glad you’re here! Read More…
This looks great! Very similar to a sandwich I had just yesterday at a restaurant. I loved the sandwich and wanted to make it at home. This will be so much better!