Light yet satisfying, this Mediterranean sandwich combines chickpeas with Kalamata olives, roasted pepper, and basil, for the perfect plant-based combo. Whether you’re meal prepping or making lunch on the go, this easy recipe is a must-try for anyone craving a taste of the Med.
![Mediterranean Sandwich [vegan]](https://theflexitarian.co.uk/wp-content/uploads/2014/05/Mediterranean-Sandwich-vegan-sans-gluten-%C2%A9-The-Flexitarian-Annabelle-Randles-v8.jpg)
Mediterranean Sandwich: Quick & Nutritious
Looking for a quick, healthy, and delicious lunch option? This vegan Mediterranean sandwich is packed with vibrant flavours and wholesome ingredients inspired by the sunny coasts of the Mediterranean.
This sandwich is my go-to lunch whenever I need something quick and nutritious. Bursting with flavours and goodness it ticks all the right boxes. Light yet hearty, packed with protein & iron, low in fat, easy to make and delicious! For a lower-carb option, you can swap the bread for a wrap.
I often feel heavy and sluggish if I eat a mayo-based filling and the idea of a chickpea sandwich came as I was looking for lighter alternatives.
This Mediterranean sandwich recipe provides enough filling to make 2 to 3 sandwiches. The spread will keep for 2-3 days in an airtight container in the fridge.
Other Sandwich Recipes To Try
- Mushroom Sandwich
- Kimchi Grilled Cheese Sandwich
- Vegan BLT Sandwich with Tempeh Bacon
- Chickpea Salad Sandwich
Why You Will Love This Mediterranean Sandwich Recipe
- Nutrient-rich: Packed with fibre, plant-based protein, and essential vitamins
- Light yet satisfying: Perfect for a balanced, feel-good lunch
- Easily customisable: Simple swaps available for gluten-free diet
- Great for meal prep: Ideal for preparing healthy meals in advance
- 100% plant-based: For a more sustainable lifestyle
I hope you enjoy this Mediterranean sandwich recipe as much as I do. If you do make it, don’t forget to tag me on Instagram!
![Mediterranean Sandwich [vegan] [sans gluten] © The Flexitarian - Annabelle Randles](https://theflexitarian.co.uk/wp-content/uploads/2014/05/Mediterranean-Sandwich-vegan-sans-gluten-%C2%A9-The-Flexitarian-Annabelle-Randles-v8-300x300.jpg)
Mediterranean Sandwich [vegan]
Equipment
Disclaimer: the equipment list above includes affiliate links to products I use and like.
Watch How To Make This Recipe
Ingredients
- 400 g can of chickpeas
- 1 garlic clove
- 1 Tbsp olive oil
- 1/2 lemon juice
- 12 pitted Kalamata olives roughly chopped
- 1 red roasted pepper from a jar roughly chopped
- 2 Tbsp fresh basil leaves finely chopped
- salt & pepper
- slices of your favourite bread
- salad leaves
Instructions
- Place the drained chickpeas in a blender with the garlic clove, olive oil and lemon juice. Whizz to a paste.400 g can of chickpeas , 1 garlic clove, 1 Tbsp olive oil, 1/2 lemon juice
- Transfer the chickpea paste to a bowl. Blend in the olives, peppe,r and basil leaves.12 pitted Kalamata olives, 1 red roasted pepper from a jar, 2 Tbsp fresh basil leaves
- Season to taste.salt & pepper
- Spread on your favourite bread with some salad leaves.slices of your favourite bread, salad leaves
Nutrition
Find this recipe online:
Mediterranean Sandwich [vegan]
https://theflexitarian.co.uk/recipe-items/mediterranean-sandwich-vegan/
I cannot wait to see your posts!
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Love love love it!!!!
Thank you for your feedback. So glad you do! Annabelle x