Roasted Vegetable and Hummus Sandwich
Warm roasted vegetables and creamy unsalted hummus make this sandwich anything but boring.
Sodium note
Making a quick unsalted hummus at home (or choosing a low-sodium store brand) is the key swap that makes this sandwich work.
Ingredients
- 1 zucchini, sliced into rounds
- 1 red bell pepper, sliced into strips
- 1/2 red onion, sliced into wedges
- 2 tablespoons olive oil, divided
- 1/2 teaspoon dried Italian herb blend
- 1 (15-ounce) can no-salt-added chickpeas, drained and rinsed
- 2 tablespoons tahini
- 2 tablespoons fresh lemon juice
- 1 small garlic clove
- 2 tablespoons water, plus more as needed
- 8 slices whole-grain bread
- 2 cups baby arugula or spinach
- Black pepper to taste
Method
- 1
Preheat the oven to 425°F. Toss zucchini, bell pepper, and onion with 1 tablespoon olive oil and the Italian herb blend, then spread on a sheet pan and roast for 18-20 minutes until tender and lightly charred.
- 2
While the vegetables roast, blend the chickpeas, tahini, lemon juice, garlic, remaining 1 tablespoon olive oil, and water in a food processor until smooth, adding more water a tablespoon at a time to reach a spreadable consistency.
- 3
Toast the bread slices if desired.
- 4
Spread a generous layer of hummus on 4 slices of bread.
- 5
Top with roasted vegetables, a handful of arugula, and a crack of black pepper, then close each sandwich with the second slice of bread.
- 6
Slice in half and serve warm or at room temperature.
Nutrition (estimated, per serving)
- Calories
- 340
- Protein
- 13 g
- Carbs
- 45 g
- Fat
- 13 g
- Sodium
- 220 mg per sandwich
Nutrition and sodium information is an estimate only and will vary based on ingredients, brands, serving sizes and preparation methods. Always check the labels on the products you buy.
Substitutions
- Sunflower seed butter can replace tahini for a nut-free, seed-free-safe alternative depending on allergies.
- Whole-grain wraps can be used instead of sliced bread for a wrap-style version.
- Eggplant or mushrooms can be added to or swapped into the roasted vegetable mix.
Tips
- The hummus makes about 1.5 cups, so you'll have extra for snacking on vegetables later in the week.
- Store-bought low-sodium hummus works fine if you're short on time.
- Add a few slices of avocado for extra creaminess.
New to cooking without salt? Start with our beginner guide and 25 ways to add flavor without salt.
