| Valley Forge Weight Management Center

Veggie and Hummus Sandwich

veggie and hummus sandwich

The veggie and hummus sandwich with feta cheese, bell pepper, and cucumber is a delicious and healthy sandwich option that is perfect for lunch or a quick snack. This sandwich is packed full of fresh and flavorful ingredients that are sure to satisfy your taste buds and leave you feeling full and energized.

The star of this sandwich is the creamy and flavorful hummus, which serves as a delicious and nutritious spread. The hummus is made from mashed chickpeas, olive oil, tahini, and a variety of spices, creating a rich and savory flavor that pairs perfectly with the other ingredients.

The sandwich also includes slices of crisp and refreshing cucumber, which adds a fresh and juicy crunch to every bite. The bell pepper adds a sweet and slightly tangy flavor that complements the other ingredients perfectly. The feta cheese brings a salty and creamy element to the sandwich, rounding out the flavors and adding a touch of richness.

All of these ingredients are sandwiched between two slices of whole-grain bread, making this sandwich a healthy and filling option that is perfect for a quick lunch on the go or a satisfying snack. Overall, the veggie and hummus sandwich with feta cheese, bell pepper, and cucumber is a delicious and nutritious option that is sure to become a favorite.



Prep time


Cooking time






  • 2 slices of whole wheat bread (80 calories per slice)

  • 2 tablespoons of hummus (50 calories)

  • 1/4 cup of shredded carrots (10 calories)

  • 1/4 cup of sliced cucumber (5 calories)

  • 1/4 cup of sliced bell peppers (10 calories)

  • 1/4 cup of alfalfa sprouts (5 calories)

  • 1/4 cup of crumbled feta cheese (50 calories)


  • Toast the bread until golden brown.
  • Spread hummus evenly on both slices of bread.
  • Layer the shredded carrots, sliced cucumber, sliced bell peppers, and alfalfa sprouts on one slice of bread.
  • Sprinkle the crumbled feta cheese on top of the veggies.
  • Top with the second slice of bread and press down gently.
  • Cut the sandwich in half and serve.


  • Nutritional Information: Calories: 210 | Protein: 12g | Fat: 7g | Carbohydrates: 29g | Fiber: 7g | Sugar: 4g | Sodium: 440mg
  • Note: Nutritional information may vary depending on the brand and type of ingredients used.

Health benefits of veggie and hummus

Hummus is a healthy and nutritious food that offers a range of health benefits. One of the primary benefits of hummus is that it is an excellent source of plant-based protein, making it a great option for vegetarians and vegans who may struggle to meet their daily protein needs. Additionally, hummus is made with chickpeas, which are high in fiber, vitamins, and minerals like folate, iron, and magnesium. The high fiber content of hummus can help improve digestion and promote feelings of fullness, which may help with weight management. Hummus is also low in saturated fat and contains heart-healthy unsaturated fats, which can help lower cholesterol levels and reduce the risk of heart disease. Finally, the tahini in hummus contains compounds that have been shown to have anti-inflammatory properties, which may help reduce the risk of chronic diseases like cancer and arthritis. Overall, incorporating hummus into your diet is a great way to enjoy delicious and nutritious food that offers a range of health benefits.

For a healthy and refreshing drink option to pair with the veggie and hummus sandwich with feta cheese, bell pepper, and cucumber, there are several great options to choose from. Here are a few ideas:

  1. Water: Staying hydrated is always important, so a cold glass of water is a great choice to enjoy with your sandwich.
  2. Green Tea: Green tea is packed with antioxidants and has a light, refreshing flavor that pairs well with the fresh flavors in the sandwich.
  3. Sparkling Water with Lime: For a little bit of fizz, try a glass of sparkling water with a squeeze of fresh lime. It’s a refreshing and healthy alternative to soda or other sugary drinks.
  4. Fresh Juice: If you have a juicer, you could make fresh juice using ingredients like carrots, apples, and ginger. It’s a great way to get in some extra vitamins and nutrients.
  5. Smoothie: A healthy smoothie made with spinach, banana, almond milk, and a scoop of protein powder is a great option for a more filling and satisfying drink to enjoy with your sandwich. or You can buy ready-mix smoothies here.

Overall, there are plenty of healthy drink options that would pair well with the veggie and hummus sandwich with feta cheese, bell pepper, and cucumber, so choose the one that best suits your taste preferences and dietary needs.

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