🥒🥖 Quick Mediterranean Cucumber Sandwich
A refreshing and light sandwich inspired by Mediterranean flavors. It’s packed with juicy cucumber, ripe tomatoes, creamy cheese, and a zesty touch of herbs. Perfect for lunch, a picnic, or a light dinner!
📝 Ingredients (For 2 sandwiches):
- 4 slices whole grain or sourdough bread (or 2 pita pockets, halved)
- ½ large cucumber, thinly sliced
- 1 medium tomato, thinly sliced
- ¼ red onion, thinly sliced (optional)
- ¼ cup hummus or Greek yogurt (for spread)
- 2 tbsp crumbled feta cheese
- 1 tbsp chopped fresh parsley or mint
- 1 tsp olive oil
- 1 tsp lemon juice
- Salt & black pepper, to taste
- Optional: Kalamata olives, spinach leaves, or a sprinkle of za’atar
🧑🍳 Instructions:
- Prep the Veggies
- Thinly slice cucumber, tomato, and red onion. Crumble feta. Chop herbs.
- Make the Spread
- In a small bowl, mix hummus or Greek yogurt with olive oil, lemon juice, salt, and pepper.
- Toast the Bread (Optional)
- Lightly toast bread or pita for a bit of crunch and warmth.
- Assemble the Sandwich
- Spread the hummus/yogurt mixture on each slice of bread.
- Layer cucumber, tomato, onion, and feta on two slices.
- Sprinkle with chopped herbs and optional toppings.
- Top with remaining bread slices.
- Slice and Serve
- Cut in half and serve immediately. You can wrap it for on-the-go too.
🍽️ Servings:
2 sandwiches (1–2 servings depending on appetite)
🧾 Nutritional Info (Per Sandwich – Approximate):
- Calories: 280–350 kcal
- Protein: 9–12g
- Carbs: 35–40g
- Fat: 12–15g
- Fiber: 5–7g
- Sugar: 5g
(Values depend on bread and spread choices)
🧠 Benefits:
- Hydrating – cucumber and tomato are water-rich
- Heart-healthy fats – from olive oil and feta
- Fiber-rich – whole grain bread and vegetables aid digestion
- Plant-based protein – especially with hummus or Greek yogurt
- Quick & portable – ready in under 10 minutes
💡 Tips:
- Use tzatziki instead of hummus for a cool, herby vibe.
- Add avocado or hard-boiled egg for extra protein.
- Wrap it in lettuce instead of bread for a low-carb option.
- Make it a panini by pressing it in a grill or sandwich press.
📌 Notes:
- Choose firm, fresh cucumbers for best crunch. English or Persian cucumbers work great.
- Toasting the bread adds texture but isn’t necessary.
- Great base for variations like adding roasted red peppers or falafel slices.
❓ Q&A:
Q: Can I make this ahead of time?
A: Yes, but assemble close to serving to avoid sogginess. Pack veggies and bread separately if needed.
Q: Is it vegan?
A: It can be! Use hummus and skip the feta or replace it with vegan cheese.
Q: What bread works best?
A: Whole grain, sourdough, or pita. Lavash or flatbread works too for wraps.
Q: Can I make it gluten-free?
A: Absolutely. Use gluten-free bread or wrap ingredients in lettuce or gluten-free tortillas.