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Hummus and Feta Sandwiches on Whole Grain Bread

Hummus and Feta Sandwiches on Whole Grain Bread

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  • 1 14- to 15-ounce can organic garbanzo beans (chickpeas), drained
  • 3 tablespoons (or more) fresh lemon juice
  • 3 tablespoons tahini (sesame seed paste)*
  • 2 tablespoons extra-virgin olive oil
  • 2 teaspoons minced seeded jalapeño chile


  • 4 5x3-inch slices whole grain bread
  • 1 Persian cucumber or one 4-inch piece English hothouse cucumber, thinly sliced
  • 4 ounces feta cheese, cut into 1/4-inch-thick slices

Recipe Preparation


  • Using on/off turns, finely chop garbanzo beans and garlic in processor. Add 3 tablespoons lemon juice and remaining ingredients; process to coarse puree. Season to taste with salt and pepper and more lemon juice, if desired. DO AHEAD Can be made 1 week ahead. Transfer to airtight container and chill.


  • Spread 2 tablespoons hummus over each bread slice. Top 2 bread slices with sliced cucumber, mint, and cilantro, dividing equally. Arrange slices of feta atop cilantro. Top each with second bread slice and press gently to compact slightly. Cut sandwiches in half.

  • *Available at some supermarkets and at natural foods stores and Middle Eastern markets.

Recipe by Jeanne Thiel Kelley,Reviews Section

Healthy Packable Sandwich Recipes

Whether you’re heading back to school or simply looking for a portable lunch option, sandwiches are always a favorite. Try one of these healthy options to mix things up, for a tasty lunch on-the-go.

With creamy hummus, feta cheese and Mediterranean veggies, this sandwich is filled with layers of different flavors.

Take advantage of Autumn’s bounty of apples with this delicious sandwich recipes which pairs apples with tasty brie cheese.

With homemade peanut sauce, your choice of protein and plenty of added vegetables, these Thai-inspired wraps make an excellent packable lunch option.

Sprouts are the star of the sandwich, packing a punch of enzymes, fiber and vitamins. Jennifer designed this sandwich, loaded with healthy cheese sauce and fresh veggies, to help you enjoy sprouts even if you’re not the biggest fan!

If you’re an avocado fanatic, this recipe is perfect! Chicken salad gets creaminess from the addition of avocado, and it’s all served on a whole wheat bun.

Featuring a rainbow of vegetables, these collard wraps are served with a creamy cashew honey mustard for a lunch that’ll make your co-workers envious.

Avocado spread, chickpea spread, mozzarella cheese and sprouts are layered on whole grain bread for a satisfying vegetarian sandwich.

For a lean, protein-packed lunch, this chicken salad is made with Greek yogurt is top-notch! Caroline adds lots of tasty mix-ins like jalapenos and lime juice to take this sandwich to the next level.

This vegan-friendly sandwich fills a bagel with a flavorful, creamy chickpea salad for a lunch that packs of punch of both protein and fiber.

Load up on veggies with this colorful vegan-friendly sandwich option! Aimee also includes a recipe for zucchini carrot bread you can make in a bread machine to add even more nutrition to your sandwich.

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Mediterranean Ham and Veggie Sandwich

1. Start with great tasting bread.

A delicious sandwich begins with the best bread. That’s why I use Pepperidge Farm® Whole Grain 15 Grain Bread. It’s low fat, cholesterol free, contains no high fructose corn syrup and is certified by the American Heart Association. Plus, it’s double-wrapped for freshness.

2. Use quality ingredients.

When making a Mediterranean Ham and Veggie Sandwich, Hillshire Farm® Thin Sliced Honey Ham is a key ingredient. It’s sliced extra-thin and slow roasted for hours – just the way I like it.

Since Walmart has everything I need to make a great tasting sandwich, I don’t have to run all over town looking for quality products.

3. It’s all in the layering.

No one likes a soggy sandwich. That’s why I layer the ham first. Next, I add Hellmann’s® Real Mayonnaise.

My Mediterranean Ham and Veggie Sandwich includes the addition of hummus. I add it right on the top of the Hellman’s® Real Mayonnaise. It adds an intense flavor that’s spicy and delicious. A sprinkle of feta cheese adds a tangy, slightly salty taste that compliments the other flavors.

The alfalfa sprouts are added next. The sprouts add a yummy layer of crunch and color.

I end the layering with another thin layer of ham and top it off with another slice of bread. Ta-da – the perfect layered sandwich!

Italian vegetable hoagie

Why should omnivores be the only ones who get to enjoy Italian subs? Eating Well gave the traditional Italian cold cut a vegetarian makeover, nixing the meat altogether and instead using red onion, artichoke hearts, tomato, provolone, lettuce, balsamic vinegar, olive oil and dried oregano on a baguette.

Ingredients for our Avocado, Hummus, & Feta Grilled Cheese Recipe

•Whole Grain Bread- Whole grains can contain a lot of fiber. Fiber is one big reason to eat whole grains: they help digestion, lower cholesterol, lower blood pressure, can help control weight, redistribute fat, make you feel full, and help regulate blood sugar.

Cheese- is a great source of calcium, fat, and protein. It also contains high amounts of vitamins A and B-12, along with zinc, phosphorus, and riboflavin. Cheese made from the milk of 100 percent grass-fed animals is the highest in nutrients and also contains omega-3 fatty acids and vitamin K-2.

Hummus- is a popular Middle Eastern dip and spread that is packed with vitamins and minerals. Research has linked hummus and its ingredients to a variety of impressive health benefits, including helping fight inflammation, improving blood sugar control, better digestive health, lower heart disease risk and weight loss.

• Feta Cheese- Feta is a brined, white cheese with a soft and creamy texture. Compared to other cheeses, it’s low in calories and fat. It also contains a high amount of B vitamins, phosphorus and calcium, which can benefit bone health. Additionally, feta contains beneficial bacteria and fatty acids.

Butter- Butter is rich in nutrients and beneficial compounds like butyrate and conjugated linoleic acid. High-fat dairy products like butter have been linked to a reduced risk of obesity, diabetes, and heart problems. Still, butter is high in calories and saturated fat and should be enjoyed in moderation.


  • 1 slice bread
  • 1 tbs hummus
  • romaine lettuce
  • 2 big pieces roasted pepper (enough to cover the bread)
  • 2 slices tomato
  • 1 big slice of feta cheese (1/3 to 1/2 inch thick)
  • 1 tsp fresh oregano leaves (finely chopped)
  • 1 tsp extra virgin olive oil
  • freshly ground pepper

Use a sharp knife to finely chop the oregano leaves and set aside.

Toast the bread and spread with the hummus. We used homemade roasted jalapeno hummus, but any hummus (store-bought or homemade) would do. Add the lettuce leaves, roasted peppers and tomato. We used a white oxheart tomato – a heirloom variety that we are trying in our backyard garden this year. It is a meaty, low-liquid, low-acid tomato. Turned out to be great for this sandwich.

Heat a stove top grill on high and add the feta cheese slice. Grill the on one side for 2 minutes and then flip and grill the other side for 2 minutes more. Add the still warm grilled cheese to the sandwich and sprinkle with the oregano leaves, olive oil and freshly ground pepper.

Hummus, Grilled Feta and Roasted Pepper Sandwich Hummus, Grilled Feta and Roasted Pepper Sandwich

Cannellini & Feta Sandwich

Adapted from Hummus & Feta Sandwiches from Bon Appetit March 2009

Print this recipe!



1 can of organic cannellini beans, drained

1 garlic clove, peeled

3 tablespoons fresh lemon juice

3 tablespoons of good extra-virgin olive oil

1 chopped


4 slices whole grain bread

1 Persian cucumber, thinly sliced

4 fresh cilantro springs

4 fresh mint leaves

4 oz feta cheese, cut into ¼-inch-thick slices



Since I’m too cheap to buy a food processor, I just used a blender and it worked just fine. Throw the cannellini beans and garlic in the blender and pulse on and off for a few moments (we don’t want anyone to bite into a huge chuck of garlic! Eww!). Add the lemon juice and remaining ingredients and puree. Add the salt and pepper to taste and add more lemon juice depending on consistency.


I’m a fan of different textures so I toasted my bread, but you’re welcome to not. Spread 2 tablespoons of hummus on each slice and garnish with cucumber, cilantro, mint and slice of feta. Place the second bread slice and press down to make into nicely compact sandwich. Cut in half and serve with delicious olives.

Green Goddess Hummus Sandwich

What’s a girl to do when she’s working on freelance projects all weekend and has a big bowl of green hummus in the refrigerator? Hummus sandwiches, that’s what! I’m not big on sandwiches in general. It just seems like most vegetarian sandwiches are more bread than anything else. This healthy, hearty, fresh hummus sandwich gets one enthusiastic stamp of approval from your resident sandwich skeptic, though.

We start with some lightly toasted, sturdy whole grain bread. Spread both sides generously with herby green goddess hummus, which is flavored with the same herbs as green goddess dressing (or, use your favorite store-bought hummus). Top with crisp cucumber, some fresh green lettuce and tangy pickles. Place the second piece of bread on top. Lunch is served.

I couldn’t resist complicating the pickles part of the equation. (I’m particular about my pickles like I’m particular about my sandwiches, which is to say that I’m pretty particular in general.) Most pickles are far too salty. I think they’re trying to make up for all the flavor lost while those pickles sit on the shelf, waiting for us to take their said pickled selves home only to be forgotten in the shadowy nether regions of the refrigerator.

This sad pickle conundrum is easily solved with homemade quick pickles. Man, they’re good! You can quick pickle all kinds of vegetables. Think radishes, cabbage, fennel, shallots, beets, onions and carrots. The thinner you slice the vegetables, the quicker they soak up the brine.

These onion and carrot quick pickles are ready in under thirty minutes. They go great on sandwiches, tacos, salads, toasts—basically on anything that could benefit from a salty, crispy, vinegary punch.

In summary, I think this sandwich will be great with store-bought hummus and pickles if you’re in a pinch. If you want to tackle some fun and easy homemade hummus and pickle projects, you will be rewarded with one epic sandwich and supplies for plenty more.

As always, please let me know how this recipe turns out for you if you try it. I really love reading and replying to your comments on my posts and I love seeing my recipes on your table on Instagram! Don’t forget to hashtag them #cookieandkate so I can find them.

Filling your hummus sandwich with lots of vegetables will help you meet the recommended intake for these nutrient-rich foods and lower the energy density of your sandwich, allowing you to eat a larger portion without going over your daily calorie allotment. Tomatoes, lettuce, spinach, bell peppers, sprouts, carrots, onions, cucumbers, grilled eggplant or zucchini, kale, artichokes and avocado are all delicious in hummus sandwiches.

Hummus contains some protein, but adding another protein source to your sandwich may make it more filling, since protein increases satiety more than either fat or carbohydrates. recommends choosing beans more often and eating seafood at least twice a week, and choosing lean meats and skinless poultry when you consume these foods. Make a hummus sandwich with tuna fish and tomatoes, chicken and grapes, turkey and low-fat cheese or shrimp and cucumber, or go vegetarian with feta cheese and roasted red peppers or a wrap with black beans, corn and mango.

Healthy, satisfying, delicious, and GREEN. This sandwich is a perfect and quick weekday lunch.

Make a vegan version of this recipe by substituting the feta in the hummus with three tablespoons of almonds plus two teaspoons of lemon juice.

This hummus will oxidize quickly, so I strongly recommend using it within 24 hours of preparing it. Store it wrapped tightly in the refrigerator.

If you want to make a single sandwich, you totally can! Just halve the recipe and make sure you have a small or high-powered food processor that can handle a small batch of hummus.

I tried this on toasted and untoasted bread. I think untoasted was slightly better, but I liked both. Jury’s out :)

One half of the recipe as written contains approximately 380 calories, 20 grams of fat, 42 grams of carbohydrates, 12 grams of protein, 8 grams of fiber, 5 grams of sugar, and 781 milligrams of sodium.


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