Ultimate Veggie Hummus Sandwich
This hummus veggie sandwich is so good because it combines the creamy, savory taste of hummus with the fresh, crisp crunch of a variety of colorful vegetables, creating a deliciously satisfying meal in only 15 minutes. Packed with nutrients and plant-based protein, it’s a healthy and flavorful option for lunch or a quick snack.
I love a healthy vegan sandwich anytime, especially during busy times when I don’t have time to spend in the kitchen. This hummus sandwich piled high with crunchy vegetables is one of my favorites. Other favorites include this chickpea avocado salad sandwich, my avocado tomato sandwich with spicy mayo, and this vegan chickpea tuna salad.
These hummus sandwiches 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.
Reasons you will love this hummus sandwich
- Nutritious and Filling: You will love this hummus sandwich with vegetables for its high nutritional value, providing essential vitamins, minerals, and plant-based protein that keep you full and energized.
- Fresh and Flavorful: The combination of creamy hummus and crisp, fresh vegetables creates a delightful mix of textures and flavors, making every bite a satisfying experience.
- Versatile and Customizable: Easily tailored to your taste preferences, you can add your favorite vegetables, herbs, and spices to create a personalized and delicious sandwich every time.
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.
Ingredients needed for hummus
Chickpeas, tahini, garlic, lemon juice, salt, and other spices are the main ingredients for many hummus recipes. There are a wide variety of hummus flavors to choose from, and I have included some of my favorites for making sandwiches below. They include basic garlic hummus, Italian hummus, roasted red pepper hummus, and edamame hummus. All of my recipes are free from tahini and oil because they are high in fat.
How to make a hummus sandwich with veggies
The recipe card at the bottom of the page has the full list of ingredients with measurements and instructions.
STEP #1: Begin by making the hummus. There are many flavors to choose from. Whichever variety you choose, simply add the ingredients to your blender or food processor. I have included some of my favorite hummus options below.
STEP #2: Blend or process until smooth and creamy. The hummus pictured here is my roasted red pepper oil-free and tahini-free hummus.
STEP #3: Spread the hummus on your favorite whole-grain bread or a wrap. When using bread, I like to toast the bread first and spread hummus on both slices.
STEP #4: Top with the veggies of your choice such as lettuce, cucumbers, tomatoes, onions, avocado, carrots, and bean sprouts. Serve and enjoy!
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 listed below.
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
For more information on the healthy benefits, check out our article, Is Hummus Good for You?
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.
Frequently Asked Questions
The best vegetables for a hummus veggie sandwich include cucumbers, bell peppers, tomatoes, spinach, arugula, and avocado. These fresh ingredients add a delicious crunch and a variety of nutrients.
To make a hummus veggie sandwich more flavorful, consider adding herbs like basil or cilantro, a squeeze of lemon juice, or spices such as paprika or cumin. You can also use flavored hummus, like roasted red pepper or garlic. I have included 4 great hummus recipe options.
Absolutely, you can prepare a hummus veggie sandwich in advance. To prevent sogginess, store the vegetables and hummus separately and assemble the sandwich just before eating. This ensures maximum freshness and flavor.
More Great Vegan Sandwiches
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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, avocado 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) or even use a whole-grain wrap.
- Spread hummus on each bread slice. Hummus recipe options are listed below in the notes section and above in the post. One of my favorites is roasted red pepper hummus.
- 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
- Roasted Red Pepper Hummus
- Italian Hummus
- Basic Garlic Hummus
- Edamame Hummus
- 5-Minute Chocolate Hummus
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.
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!