I was starving for lunch yesterday and came up with this delicious, nutritious, layered, veggie packed sandwich. This sandwich is packed with tomato, cucumber, micro kale, romaine lettuce, and avocado. It’s held together by your favorite bread and hummus. This vegan, energy dense sandwich will give you what you need to make it through the day!

Serves 1

Veggie-Packed, Energy Dense Vegan Sandwich Recipe

Here’s what you’ll need:

2 tablespoons of hummus

1/2 a tomato, cut into 4 slices

9 slices of cucumber

1 small handful of micro kale

2 romaine leaves

1/4 of an avocado, cut into slices

2 pieces of your favorite sandwich bread

Start by doing your prep work for this sandwich. Wash and dry your tomato. Then cut about half of the tomato into four slices. Next, wash your cucumber and cut 9 thin slices. Wash and dry your small handful of micro kale. Wash and dry your two large romaine leaves, then break these in half. Finally, take about 1/4 of an avocado and cut into slices.

Now you are ready to start assembling your sandwich. You can choose whether or not to toast your bread. I used this flourless sprouted grain bread. I toasted my two slices of bread and then spread both sides with hummus.

Next, I put the micro kale on one side, pressing it gently into the hummus.

If you, like me, had never even heard of this, micro kale looks like alfalfa sprouts. It’s a great way to get kale, and the nutritional benefits of kale, incorporated into your sandwich without the raw bitter taste.

I used Organic America’s micro salad micro kale, which you should be able to find at your local farmer’s market.

Then I added the four slices of tomato and the romaine leaves on top of that. Then comes the slices of avocado followed by your cucumber slices. Place the other piece of bread, which should also have hummus on it, on top and press to seal all the yummy ingredients in. And now you have a delicious, nutrient packed, energy dense sandwich to get you through the day.

You can even make this ahead of time, like in the morning before work if you wanted to bring it for lunch. If doing this, I would highly suggest you pat the tomatoes and cucumber dry so they don’t make the bread soggy by lunchtime.

Nutrition Facts

This sandwich has 317 calories, 10 grams of fat, and 43 grams of carbohydrates, 13 grams being dietary fiber, in it. There is also 861 milligrams of your daily potassium and a whopping 13 grams of protein.

In terms of vitamins, this sandwich will offer you 6% of your daily vitamin E, 24% of your daily vitamin B-6, 56% of your daily vitamin C, and over 100% of your daily vitamin A.

Some of the minerals you are getting from this sandwich include: 6% of your daily calcium, 19% of your daily iron, and 28% of your daily folate.

The complete nutrition facts can be seen in the images above and have been calculated using Sparks Recipe Calculator.