Mediterranean Diet Sandwich Recipes: A Culinary Journey

The Mediterranean diet, celebrated for its health benefits and vibrant flavors, lends itself beautifully to creating delicious and satisfying sandwiches. These recipes emphasize fresh vegetables, lean proteins, and healthy fats, offering a delightful departure from typical lunchtime fare. This article explores a variety of Mediterranean-inspired sandwich options, from vegetarian delights to protein-packed creations, providing inspiration for a healthier and more flavorful eating experience.

Vegetarian Mediterranean Sandwich

For a fresh and light lunch brimming with color, the Veggie Mediterranean Sandwich is an excellent choice. It's perfect for warm weather when you prefer a no-cook meal. This sandwich is not only delicious but also packed with high fiber, thanks to ingredients like lentils, whole-grain bread, and various vegetables.

Key Ingredients and Preparation:

• Bread: Choose any bread you prefer, including gluten-free options like Queen St.
• Red Lentil Hummus: Create a flavorful plant-based protein source by blending lentils, roasted red peppers, tahini, olive oil, cumin, salt, and lemon juice in a food processor or high-powered blender.
• Cucumber: Opt for seedless English cucumbers, as their thinner, mild-flavored skin doesn't need to be peeled, adding extra fiber.
• Sprouts: Enhance the sandwich with additional protein and micronutrients by incorporating fresh sprouts like alfalfa, bean sprouts, or broccoli sprouts.

Assembly Instructions:

1. Lightly toast both slices of bread.
2. Spread an even layer of red lentil hummus on one slice.
3. Top with lettuce, tomato, and cucumber.
4. Add roasted red peppers and sprouts.
5. Drizzle with balsamic glaze (optional).

Meal Prep Tip: To prevent the bread from becoming soggy when preparing this sandwich for meal prep, line each slice with a layer of lettuce before adding the goat cheese and red lentil hummus. The lettuce acts as a barrier against moisture.

Adding Protein: For those who prefer additional animal protein, consider adding thin slices of chicken breast or turkey deli meat.

Mediterranean Chopped Sandwich

The Mediterranean chopped sandwich offers a unique textural experience, ensuring every bite is bursting with flavor. By finely chopping the ingredients and mixing them with a homemade Greek yogurt ranch dressing, this sandwich delivers a delightful combination of taste and nutrition.

Read also: A Review of the Mediterranean Diet in Kidney Disease

Key Ingredients and Preparation:

• Vegetables: Marinated artichokes, olives, bell peppers, kale, cucumber, and tomatoes form the base of this vibrant sandwich.
• Greek Yogurt Ranch Dressing: Combine Greek yogurt, buttermilk, Dijon mustard, lemon juice, salt, chives, parsley, garlic powder, onion powder, and fresh cracked pepper in a deep bowl or immersion blender cup. Blend until smooth and creamy.
• Avocado: Add avocado after chopping the other vegetables to prevent it from becoming smushed.

Assembly Instructions:

1. Chop all vegetables (except avocado) and cheese into very fine, uniformly chopped pieces.
2. Transfer the chopped mixture to a large bowl.
3. Slice the avocado separately and add it to the bowl along with rinsed beans.
4. Drizzle the Greek yogurt ranch dressing over the chopped Mediterranean salad and toss to coat.
5. Spread the mixture over your toasted bread of choice.

Nutritional Benefits:

• Avocado: Rich in healthy fats and omega-3 fatty acids.
• Red Onion: Contains antioxidants that may reduce inflammation.
• Baby Kale: A superfood packed with vitamins and antioxidants.
• Artichoke Hearts: Provide fiber, vitamins, and minerals.
• Cherry Tomatoes: A great source of vitamin C, potassium, and folate.
• Olives: Contain monounsaturated fats that support heart health.
• Greek Yogurt: Rich in protein, calcium, and probiotics.

Mediterranean Veggie Sandwich in Lavash Wrap

For a lighter, lower-carb option, consider wrapping your favorite Mediterranean ingredients in a lavash wrap. Lavash is a soft, thin, unleavened flatbread that is low in carbs and fat, making it an ideal alternative to traditional bread.

Key Ingredients and Preparation:

• Lavash Bread: Look for varieties without added sugar and oil.
• Tomato Jam: A sweet and savory condiment made from tomatoes and maple syrup.
• Tofu Feta Cheese: A dairy-free alternative to traditional feta.
• English Cucumbers: Have fewer seeds, preventing the sandwich from becoming soggy.
• Pickled Red Onions: Add a tangy flavor.
• Greens: Any greens work well, such as spinach or arugula.
• Flavored Hummus: Add a unique flavor with options like cilantro jalapeño or basil hummus.

Assembly Instructions:

1. Lay out the lavash bread.
2. Spread tomato jam and flavored hummus.
3. Add tofu feta cheese, English cucumbers, pickled red onions, and greens.
4. Wrap tightly, ensuring the ingredients on each end help to hold the wrap together.

Tips:

• Eat it cold or heat it quickly in a skillet for a crispy, warm wrap.
• Substitute black olives for kalamata olives, or raw red onions for pickled red onions.

Mediterranean Club Sandwich

This sandwich boasts big, bold flavors, combining fresh and savory elements with herby and garlicky notes. It's a stacked creation that's both satisfying and flavorful.

Key Ingredients and Preparation:

• Pita Bread: Grilled with olive oil, garlic salt, and black pepper.
• Prosciutto: Adds a salty, savory element.
• Turkey: Provides lean protein.
• Mayo Mixture: Combine mayonnaise with pesto or sriracha for added flavor.
• Lettuce: Adds freshness and crunch.
• Roasted Red Pepper, Tomato, Cucumber, and Squash: Provide a mix of flavors and textures.

Assembly Instructions:

1. Heat a skillet over medium heat. Brush both sides of pita bread with olive oil and sprinkle with garlic salt and black pepper. Place pita in the hot skillet and heat until slightly browned. Flip and do the same thing on the opposite side. Set aside.
2. Begin layering the sandwich by laying one of the halves of grilled pita on a cutting board. Tear prosciutto slices in half short ways then roll them into loose rolls. Layer the prosciutto rolls and turkey slices evenly across the first half.
3. Spread mayo mixture evenly on another pita half. Place it face down on top of the turkey.
4. On top of the second pita, layer lettuce, roasted red pepper, tomato, cucumber, and squash. I tried to arrange mine with a clear split in the middle so it would be easy to cut.
5. Spread mayo on the final pita and place it face down on top of the squash.
6. Grab the biggest chef's knife you have and a friend if you have one close. Have the friend hold each side of the sandwich down while you quickly chop it through the center.

Additional Mediterranean Sandwich Ideas

• Egg Salad Sandwich: Enhance egg salad with chives and crunchy cornichons, using EVOO in place of mayonnaise.
• Vegetable Sandwich: Combine eggplant, goat cheese, and Peppadew peppers for a colorful and flavorful option.
• Tuna Salad Sandwich: Use a garlicky vinaigrette instead of mayonnaise, and add fresh tomatoes, hard-boiled eggs, and Kalamata olives.

Read also: Delicious Mediterranean Recipes

Read also: Mediterranean Diet, Instant Pot Style

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