HUMMUS & ROAST VEGETABLE SANDWICH
A quick, easy, healthy sandwich recipe to meal prep
This is one of my all time favorite sandwich recipes – and the best part of it is that it’s so incredibly easy to make. You can meal prep the entire thing ahead of time, or just pre-prep the roasted vegetables to add to your daily lunch!
This recipe is actually from my meal prep ebook: Fast Weight-Loss Meal Prep For Women, but I decided to share it with you on the blog today!
This recipe is plant-based, vegan, dairy-free, and can also be gluten-free if you choose to use gluten-free bread.
I hope that you love this easy lunch recipe idea as much as I do!
Prep time: 10 min
Cooking time: 20-40 min
Gluten-free option: gluten-free bread
Roughly 400 cal per serving: 2 open sandwiches with toppings
Recipe makes 3 servings, double all ingredients to make 6
-6 x slices *bread (roughly 100 cal per slice)
-1 cup plain *hummus
-300g red bell pepper
-6 x cherry tomatoes
-1 handful lettuce mix/ baby spinach
-3 teaspoons *sunflower seeds
(3 servings, double ingredients to make 6)
-3 x small/medium airtight containers to store roasted bell peppers
-3 x small airtight containers to store hummus
-3 x very small containers or small reusable ziplock bags to store sunflower seeds
-3 x reusable ziplock bags or airtight containers to store bread
-3 x reusable bags or containers to store lettuce mix and tomatoes
This recipe is from my ebook Fast Weight-Loss Meal Prep For Women, the recipe makes 3 servings but easily double the ingredients to make more.
-Preheat your oven to 400°F/200°C.
-Line a baking tray with baking paper.
-Rinse the bell pepper.
-Slice the bell pepper into strips.
-Add the bell pepper to the baking tray (lined with baking paper), and add a quick spray of cooking oil before tossing.
-Season the bell pepper with chili flakes, salt and pepper.
-Roast the bell pepper for 20 to 40 minutes (until cooked).
-Once the bell pepper is cooked, leave to cool fully before storing.
How to store your meals:
-Once the roasted bell pepper has cooled fully, divide it into 3 separate containers.
-Divide the cup of hummus between 3 containers to make 3 servings.
-Add 2 slices of bread to each of your 3 reusable ziplock bags or containers that you’ll be using to store bread.
-Take a handful of lettuce mix or baby spinach and divide it between 3 reusable ziplock bags, adding 2 cherry tomatoes to each of the bags.
-Measure out 3 teaspoons of sunflower seeds between 3 containers so you have 1 teaspoon of sunflower seeds per con- tainer.
-Store all of the prepped ingredients in the fridge.
How to put your lunch together (on the day):
-Lightly toast the bread (optional).
-Cut the cherry tomatoes in half.
-Spread hummus onto the slices of bread.
-Top with lettuce, roasted pepper slices and cherry tomato halves.
-Sprinkle the sunflower seeds and enjoy!
Alternatives & Suggestions:
*BREAD:You can use any kind of bread you like with this recipe. How- ever, I recommend using bread that is roughly 100 calories per slice. If you have a gluten intolerance, it would be in your best interest to use a gluten-free bread.
I recommend using a bread that is as whole grain as possible (mean- ing that it contains little or no white flours). I prefer to use a whole grain gluten-free bread or a 100% whole grain wheat-free rye bread. Whole grain breads contain more fiber and will help keep you feeling full for a longer period of time after a meal.
*HUMMUS: I recommend using a plain hummus which is usually about 130 calories per 1⁄3 cup serving size.
If you don’t like hummus, you can use 1 heaped tablespoon of tahini per serv- ing, or half a small/medium avocado per serving.
If you choose to substitute avocado for hummus, I recommend cutting the avocado fresh before eating and keeping the other half stored in an air- tight container in the fridge to eat the next day.
*SUNFLOWER SEEDS: As a substitute for the sunflower seeds, you can use the same amount of pumpkin seeds or pine nuts.
Recipe by Liezl Jayne Strydom for Fast Weight-Loss Meal Prep For Women / Photos by Rob Williams and Liezl Strydom / Photos edited by Ross Charnock