Veggie and Hummus Sandwich

Keywords: heart-healthy, vegetarian, vegan, quick, lunch

Serves: 1

Prep Time: 10 minutes

Total Time: 10 minutes

Equipment: knife, measuring cups


  • 2 slices whole-grain bread
  • 2 tablespoons hummus 
  • ¼ avocado, mashed
  • ½ cup mixed salad greens
  • ¼ medium red pepper, sliced 
  • ¼ cup sliced cucumber 
  • ¼ cup shredded carrot


  1. Toast your bread.
  2. On one slice of bread spread the hummus and spread the mashed avocado on the other slice.
  3. Layer on your greens, bell pepper, cucumber, and carrots.
  4. Slice in two and serve.


  • Other topping choices are tomato, jalapeno, cream cheese, and pickles.


  • For best results, eat immediately. Storing too long will likely make the bread soggy. 
  • Bread can be toasted if desired.

Nutrition Notes:

  • Hummus is a vegan source of protein that is very budget friendly.

Savings Tip:

  • Swapping red bell pepper with green bell pepper can save you a bit. Shredding your own carrots is more budget friendly than buying shredded carrots.

Nutrition Facts:

Serving Size1 sandwich
Number of Servings1
Energy (kcal)310
Total Fat (g)9.6
Saturated (g)1.5
Cholesterol (mg)0
Sodium (mg)503
Total Carbs (g)47
Dietary Fiber (g)13
Total Sugar (g)8.2
Added Sugar (g)3
Protein (g)11.7
Vitamin D (mcg)0
Calcium (mg)584.8
Iron (mg)5
Potassium (mg)509.8