High-Protein Spinach Sun-Dried Tomato & Cucumber Sandwiches are very delicious & filling. They are prepared quickly in only 15 minutes, perfect for a quick lunch. These sandwiches contain 390 kcal & 16g protein in a single serving. These sandwiches have plain hummus, whole-wheat sandwich bread, sun-dried tomatoes, English cucumber, red onion, baby spinach, and feta cheese. These are very simple items, and we would easily obtain them from the stores. This sandwich is suitable for a vegetarian diet and is inspired by Mediterranean flavors, but it is not suitable for a dairy-free diet unless you add a vegan feta substitute. We can easily store the ingredients separately for some time, so it is perfect for meal prep. Serve this sandwich with Greek salad, tomato basil soup, roasted sweet potatoes, and cucumber mint water.
STATS:
- Calories: 390 kcal
- Preparation Duration: Fifteen minutes
- Portion size: 2
- Cook time: Nil
- Cuisine: Mediterranean
- Total time: 15 minutes
- Course: Lunch, Sandwich
- Diet: High-Protein
- Serving: 4
EQUIPMENT:
- Cutting board
- Measuring cups
- Knife
- Measuring spoons
- Mixing vessel
- Butter knife
INGREDIENTS:
- ¾ cup plain hummus
- 8 slices whole-wheat sandwich bread
- ¾ cup sun-dried tomatoes in oil
- 1 cup English cucumber
- ½ cup red onion
- 3 cups baby spinach
- ½ cup feta cheese crumbs
INGREDIENT NOTES:
HUMMUS:
- Add the plain hummus to make the creamy & protein-rich spread. It will also keep the sandwich moist without requiring mayonnaise. We would use the roasted garlic or red pepper hummus to add extra flavor.
WHOLE-WHEAT BREAD:
- Include the whole-wheat sandwich bread to add fiber, nutrients & a hearty texture. Choose the high-protein or seeded whole-grain bread to increase the protein content further.
SUN-DRIED TOMATOES:
- Include these tomatoes to add an intense sweet, tangy & savory flavor. We have to drain them well before chopping so the sandwich does not become overly oily.
CUCUMBER:
- Add the English cucumber to give a cool & crisp texture that balances the creamy hummus and salty feta. We have to slice it thinly so the sandwich is easier to eat.
RED ONION:
- Include the red onion to offer a mild sharpness & satisfying crunch. We would soak the sliced onion in cold water for a few minutes and drain well for a gentler flavor.
BABY SPINACH:
- Add the baby spinach to include freshness, color, fiber & vitamin A. We have to use fresh spinach and pat it dry before adding it to prevent excess moisture.
FETA CHEESE:
- Add the feta cheese to give a creamy, salty & tangy finish. We have to crumble it finely so it spreads evenly throughout the sandwich.
INSTRUCTIONS:
- First, rinse the cucumbers and baby spinach.
- Make thin slices of onions, then chop the sun-dried tomatoes.
- Put 8 bread slices on the shelf and spread hummus equally over them.
- Add the baby spinach equally on 4 slices, then include the red onions, sun-dried tomatoes, and cucumbers equally on the spinach.
- Add the feta crumbs equally on them, then put the other slices of bread on them to make the sandwich.
- Make the slices and serve it.
SERVING SUGGESTIONS:
SALADS:
- Greek Salad
- Tomato Cucumber Salad
- Mediterranean Chickpea Salad
- Arugula Salad
SOUPS:
- Tomato Basil Soup
- Lentil Soup
- Vegetable Soup
- Greek Lemon Chicken Soup
SIDES:
- Roasted Sweet Potatoes
- Baked Zucchini Fries
- Crispy Chickpeas
- Roasted Mediterranean Vegetables
DRINKS:
- Lemon Water
- Iced Green Tea
- Cucumber Mint Water
- Fresh Lemonade
TIPS:
- Strain the sun-dried tomatoes properly so the bread will not get soggy.
- Dry the cucumbers, then slice them to eliminate the moisture.
- We have to lightly toast the bread to make it crisp.
- Include the avocado to make it creamier; it also adds good fat content.
- Make the sandwiches with whole grain bread to add extra protein to the sandwich.
- Include basil or parsley to add extra Mediterranean taste.
- Sprinkle the red pepper flakes or pepperoncini slices to make the sandwich spicy.
STORAGE INFORMATION:
FRIDGE:
- Add the assembled sandwiches to a closed vessel and store for just 24 hours.
FREEZER:
- Don’t freeze the sandwich, as the spinach, hummus, and cucumber will release additional moisture content.
FAQs:
Would we prepare the sandwich vegan?
- Yes, we would easily prepare it in a vegan way; we just have to add the vegan feta or exclude the feta cheese for this purpose.
Will we include more protein in the dish?
- Yes, add additional hummus, grilled chicken, high-protein bread, tofu, or roasted chickpeas for this purpose.
What to add instead of feta cheese?
- We would include ricotta, vegan feta, or goat cheese instead to prepare this sandwich.
Will we prepare them for meal prep purposes?
- Yes, we can easily make them for meal prep and store, but it is best to store the components rather than the assembled sandwich so it remains fresh.
NUTRITIONAL INFORMATION:
Calories: 390 kcal
Net carbs: 35 g
Iron: 3.5 mg
Total carbs: 45 g
Vitamin A: 250 µg
Fiber: 10 g
Calcium: 180 mg
Protein: 16 g
Sodium: 700 mg
Serving size: 1
Potassium: 500 mg
Servings: 4
