5 Ingredients: The Easiest Veggie Sandwich

by in 5-Ingredient Recipes, No-Cook Choices, August 6, 2009

Veggie Sandwich
A pound of meat piled high on two slices of bread can be a bit much on a hot summer day (or any day really). Go light — and cook less — by prepping my fresh veggie sandwich, which is filled with healthy nutrients and comes together in minutes.

2 slices whole-grain bread (bakery-fresh recommended)
1 tablespoon hummus
2 slices tomato
1/2 small cucumber, thinly sliced lengthwise
1 slice low-fat cheese

veggies sandwich ingredients

1) Whole-Grain Bread
To set this sandwich apart from all the rest, start with freshly baked bread. Store-bought brands can be tasty and convenient, but when you’re only working with 5 ingredients, you want them to be the best. For this recipe, I stopped by the Sono Baking Company and picked up a loaf of whole-wheat sourdough — choose any whole grain variety for extra hunger-fighting fiber.

Can’t make it to the local bakery? Check out our tips for buying the best breads at the grocery store.

2) Hummus
This is the secret ingredient. Just a little bit of smooth and creamy hummus adds amazing texture, flavor, protein and healthy fat — way better than the saturated fat in mayo! I had some homemade hummus in the fridge, but you can also use store-bought. I like to buy the plain kind and jazz it up myself with fresh herbs, hot sauce or a spoonful of pesto.

Place bread slices on a plate (toasting is optional), and spread each with 1/2 tablespoon of hummus.

3) Cucumber
Fresh cucumbers add a cool crunch for virtually no calories (one cup has only 15, so pile them on). For sandwiches, I like to slice them lengthwise to prevent sliding –- use a hand-held mandoline for perfectly even cuts. Save leftovers for snacking or a cucumber salad. To take advantage of all the nutrients in cucumbers (including vitamins K and C), eat the skin. Just avoid the waxy ones –- go for the English or “hothouse” kinds or, better yet, get them fresh from the garden or a local farm.

4) Tomato
‘Tis the season for fresh tomatoes! A few thin slices give this sammy color, mouthwatering flavor and some vitamin C. I used a plump and juicy heirloom tomato fresh from the farmers’ market.

Layer cucumber and tomato on one slice of bread and sprinkle with salt and freshly ground black pepper.

5) Low-fat Cheese
I love cheese, but it can be high in calories, fat and cholesterol. Thanks to low-fat versions (there are a ton of good ones available nowadays) you can enjoy tasty cheese without the worry. A mild cheese such as muenster or havarti adds creamy, cheesy goodness to this dish — plus, some calcium and protein.

Lay one slice of cheese over the tomato. Top with the remaining slice of bread, cut in half and serve.

Learn more about how to buy the best low-fat cheeses.

Nutrition Info:
(per sandwich)
Calories: 300
Total Fat: 10 grams
Carbohydrate: 40 grams
Protein: 14 grams
Sodium: 450 milligrams
Cholesterol: 18 milligrams
Fiber: 6 grams

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Comments (20)

  1. DelPo says:

    so simple, but helpful and perfectly descriptive! never would have put this together on my own. hummus is definitely on the grocery list for next week's brown bag lunch options!

  2. Lizzie says:

    I always eat sandwiches with hummus. I love whole wheat pitas with veggies and hummus too!

  3. charles erb says:

    I'm gonna try it but with regular cheese, the other stuff tastes like rubber.

  4. guestuser annamarie says:

    Charles erb-try fat-free swiss cheese singles, they are the best I've found, not rubbery at all and they even melt really well when making grilled cheese sandwiches or something like that.

  5. jdnof says:

    300 is lot of calories, mostly the bread? other choice?

  6. Janet says:

    my fav veggie sandwich, baby spinach, tomato, cucumber,red onion, mushrooms, and avacado and if I use a pita I sprinkle on some raw nuts and seeds, on whole wheat bread, a drop or two of balsamic vinegar, hubby puts a little hot sauce. If I have any alfalfa sprouts I use that too.

  7. Susan says:

    Janet that sounds delish – will try that for lunch next week, maybe add some sliced olives

  8. CAE426 says:

    I've been having this for the past few weeks and use multi-grain bread from a local bakery, heirloom tomatoes and cucumbers from the farmers markets, hummus from my neighborhood middle eastern deli, sliced low-fat monterey jack cheese and sliced red onion. Very tasty and filling!

  9. Sandra Bennett says:


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