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. danawhite says:

    Hi Sandra- Hummus is a blend of chickpeas, sesame paste, oil and spices. Check out our post on hummus to learn more.

  2. folsäure says:

    Sandwich is very easy to make instant recipe. I make daily in breakfast. Thanks for this recipe site. I always visit it.

  3. SusieBeeonMaui says:

    Here's my take on hummus and veggie sammys: http://eatlittleeatbig.blogspot.com/2011/01/veggi

    And a tasty if a bit unusual hummus: http://eatlittleeatbig.blogspot.com/2011/01/recip

  4. joe says:

    i miss my summer tomatoes

  5. Michelle says:

    This looks SO delicious! I can't wait to try it!

  6. Lillian says:

    Finlandia lite ot Jarlsberg lite swiss are fabulous tastes just like regular I use it all the time. Weight watchers makes good cheese also.

  7. tamidor says:

    Hi Lillian,
    I'm with you–Jarlsbery lite tastes great. I just made this sandwich yesterday and it tastes delicious!

  8. Bellemarie says:

    I'm sure you could use a tortilla or even Iceburg lettuce to hold it all together. Also, I love alfalfa sprouts on veggie sandwiches! Try it, it's great.

  9. Priyanka says:

    Hi there,

    Three calories is not a lot of calories. Don't focus completely on the calories–the ingredients are important too. When you use fresh, healthy fruits and veggies to make a sandwich you are getting a filling meal for few calories. Most lunches are between 300-500 calories. But this is depending on your height, weight, and caloric needs.

    Whole grain bread is a great choice, this burns slower in your body and keeps you full longer because it is packed with fiber. It also doesn't raise your blood sugar level as high as white or refined breads do.


    a dietetic student

  10. Priyanka says:

    I meant 300 calories. Sorry.

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