Light yet satisfying, this Mediterranean sandwich blends chickpeas with Kalamata olives, roasted red pepper and basil for the perfect plant-based lunch. It comes together in one blender in under 5 minutes, and whether you’re meal prepping for the week or making lunch on the go, it’s a must-try if you’re craving a taste of the Med
What Is a Mediterranean Sandwich?
A Mediterranean sandwich takes its cue from the flavours of the Mediterranean coast. Think chickpeas, olives, roasted peppers, fresh herbs and good olive oil, rather than the meat and mayo of a classic British sandwich filling.
This version blitzes rinsed chickpeas with garlic and lemon juice into a smooth, spreadable base, then folds through chopped Kalamata olives, roasted red pepper and fresh basil. The result is a punchy, savoury spread that works in a sandwich, wrap or on toast, and happens to be entirely vegan, dairy-free and egg-free.
Why You’ll Love This Mediterranean Sandwich Recipe
- Nutrient-rich: packed with fibre, plant-based protein and iron
- Light yet satisfying: perfect for a balanced, feel-good lunch
- Ready in 5 minutes: one blender, no cooking required
- Easily customisable: simple swaps for a gluten-free option
- Great for meal prep: the spread keeps for 2–3 days in the fridge
- 100% plant-based: a more sustainable choice than a meat or mayo-based filling
This sandwich is my go-to lunch whenever I need something quick and nutritious. I often feel heavy and sluggish after a mayo-based filling, so this chickpea version came about as I was looking for something lighter that still felt properly satisfying. Pulses for the win!
This Mediterranean sandwich recipe makes enough filling for 2 to 3 sandwiches, and it keeps well in an airtight container in the fridge for 2–3 days.
Other Sandwich Recipes To Try
- Mushroom Sandwich
- Kimchi Grilled Cheese Sandwich
- Vegan BLT Sandwich with Tempeh Bacon
- Chickpea Salad Sandwich
Ingredients You’ll Need
- Chickpeas: the protein and fibre-rich base of the spread; a 400g tin, rinsed and drained, is all you need
- Garlic: one clove, grated raw for a savoury kick
- Lemon juice: brightens the spread and helps loosen it in the blender
- Olive oil: adds richness and healthy monounsaturated fat
- Kalamata olives: for that briny, distinctly Mediterranean flavour
- Roasted red pepper: from a jar for convenience, or roast your own
- Fresh basil: finely chopped, for a fragrant, herby finish
- Bread or wrap: your favourite sliced bread, or a wrap for a lower-carb option; use gluten-free bread to make the whole recipe gluten-free
- Salad leaves: for crunch and freshness
How to Make a Mediterranean Sandwich
Full quantities are in the recipe card below. Here’s the method at a glance:
- Blitz the drained chickpeas with the garlic clove and lemon juice in a blender until you have a smooth paste.
- Transfer the paste to a bowl and blend or stir in the olive oil, chopped olives, roasted pepper and basil.
- Season to taste with salt and pepper.
- Toast the bread in toaster or pan.
- Spread generously on your favourite bread with a handful of salad leaves, and tuck in.
Serving Suggestions
Serve the spread in a sandwich or wrap with crisp salad leaves, or spoon it onto toasted sourdough as an open sandwich for a lighter lunch. It also works well as a dip with crudités or flatbread, or spooned onto a Buddha bowl alongside grains and roasted vegetables.
Storage & Make-Ahead Tips
Perfect for meal prep, you can store the Mediterranean sandwich filling in an airtight container in the fridge for up to 2–3 days, making it an easy make-ahead lunch for the week. It’s not suitable for freezing, as the texture of the chickpeas will change once thawed.
Recipe Variations & Substitutions
- Gluten-free: use your favourite gluten-free bread or a lettuce wrap
- Extra Mediterranean flavour: stir through a few chopped sun-dried tomatoes or a pinch of dried oregano
- Lower carb: swap the bread for a large lettuce leaf or low-carb wrap
- Add crunch: top with red onion
Frequently Asked Questions
This vegan version is made from a blended chickpea, garlic and lemon base folded through Kalamata olives, roasted red pepper, basil and olive oil, then spread onto bread with salad leaves.
Yes, this recipe is high in fibre and plant-based protein and rich in iron, thanks to the chickpeas, and it’s low in saturated fat since it uses olive oil rather than mayonnaise.
Yes, the chickpea filling itself is naturally gluten-free. Simply serve it on gluten-free bread or in a gluten-free wrap.
Stored in an airtight container in the fridge, the spread keeps for 2–3 days, making it ideal for meal prep.
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
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 rinsed and drained
- 1 garlic clove
- 1/2 lemon juice
- 1 Tbsp olive oil
- 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 and lemon juice. Whizz to a paste.400 g can of chickpeas , 1 garlic clove, 1/2 lemon juice
- Transfer the chickpea paste to a bowl. Blend in the olive oil, olives, pepper and basil leaves.12 pitted Kalamata olives, 1 red roasted pepper from a jar, 2 Tbsp fresh basil leaves , 1 Tbsp olive oil
- Season to taste.salt & pepper
- Toast the bread in toaster or pan.slices of your favourite bread
- Spread on toasted bread with some salad leaves.salad leaves
Nutritional Information
Find this recipe online:
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