Veggie Sandwich

4.6
(5)
3 Reviews

There's no chance of getting the afternoon munchies when you fuel up with this vegan veggie sandwich filled with fiber and healthy fats, plus fruit on the side. It'll keep you energized until dinner. Feel free to swap in your other favorite sandwich vegetables, sprouts or greens.

By
Katie Webster
Katie Webster
Katie Webster
Katie Webster is a freelance recipe developer, food photographer and author of the blog HealthySeasonalRecipes.com, where she shares easy and nutritious recipes for busy families. Her recipes have appeared in EatingWell, Fitness, Parents, Parenting and several Edible Communities publications. Her recipes and photography have been featured on popular online sites, including Kitchn and Parade.
EatingWell's Editorial Guidelines
Updated on April 22, 2024
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
Reviewed by Dietitian
Victoria Seaver, M.S., RD
Victoria Seaver
Reviewed by Dietitian Victoria Seaver, M.S., RD

Victoria Seaver is a registered dietitian and Editorial Director for EatingWell.com. She completed her undergraduate degree in nutrition, dietetics and food science and her masters degree and dietetic internship at the University of Vermont. Victoria has been a part of the EatingWell.com team since 2015.

EatingWell's Editorial Guidelines
veggie sandwich
Prep Time:
10 mins
Total Time:
10 mins
Servings:
1
Yield:
1 sandwich & clementine
Nutrition Profile:
Nut-Free Dairy-Free Healthy Aging Healthy Immunity Soy-Free High-Fiber Vegan Vegetarian Egg-Free Low-Calorie
Jump to Nutrition Facts
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Ingredients

  • 2 slices sprouted-grain bread, toasted if desired

  • ¼ avocado, mashed

  • 1 tablespoon hummus

  • Pinch of salt

  • 4 slices cucumber

  • 2 slices tomato

  • 2 tablespoons shredded carrot

  • 1 clementine, peeled

Directions

  1. Spread one slice of bread with avocado and the other with hummus. Sprinkle with salt. Fill the sandwich with cucumber, tomato and carrot. Slice in half and serve with clementine on the side.

Tips

To make ahead: Refrigerate sandwich for up to 4 hours.

Originally appeared: EatingWell.com, August 2017

Nutrition Facts (per serving)

315 Calories
10g Fat
49g Carbs
11g Protein
Nutrition Facts
Servings Per Recipe 1
Serving Size 1 sandwich & 1 clementine
Calories 315
% Daily Value *
Total Carbohydrate 49g 18%
Dietary Fiber 13g 45%
Total Sugars 9g
Protein 11g 23%
Total Fat 10g 13%
Saturated Fat 1g 7%
Vitamin A 2718IU 54%
Vitamin C 48mg 53%
Folate 81mcg 20%
Sodium 371mg 16%
Calcium 44mg 3%
Iron 2mg 13%
Magnesium 40mg 10%
Potassium 723mg 15%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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