Introduction

The Vegan Cucumber Hummus Sandwich is a sophisticated yet simple recipe that combines the crisp freshness of cucumbers with the creamy richness of hummus. Ideal for a light lunch, a refreshing snack, or a delightful addition to any tea party or gathering, this sandwich offers a perfect balance of flavors and textures while adhering to a vegan diet. This detailed guide provides an in-depth look at the recipe, including ingredients, step-by-step instructions, nutritional information, and SmartPoints values, ensuring a delicious and health-conscious meal.

Ingredients

For the Sandwich:

  1. 1 large cucumber
    • Thinly sliced. Choose a fresh cucumber for the best crunch and flavor. English cucumbers or Persian cucumbers work well for their crisp texture and minimal seeds.
  2. 8 slices whole grain or sprouted bread
    • Opt for a low-carb, high-fiber bread to enhance the nutritional value of the sandwich. Ensure it is vegan-friendly and free from dairy or animal products.
  3. 1 cup hummus
    • Use store-bought or homemade hummus. For a homemade version, use chickpeas, tahini, lemon juice, garlic, and olive oil.
  4. 1 tablespoon olive oil
    • For drizzling over the cucumbers, adding a hint of richness.
  5. 1 tablespoon fresh dill
    • Finely chopped. Adds a fresh, herby flavor that complements the cucumbers and hummus.
  6. 1 tablespoon fresh parsley
    • Finely chopped. Adds an additional layer of freshness and color.
  7. Salt and black pepper to taste
    • For seasoning the cucumbers and enhancing overall flavor.
  8. 1 teaspoon lemon juice
    • Freshly squeezed, to add a touch of brightness and balance.
  9. 1/2 teaspoon garlic powder
    • For a subtle garlic flavor in the hummus spread.
  10. 1/2 teaspoon onion powder
    • Enhances the depth of flavor in the hummus spread.

Instructions

  1. Prepare the Cucumbers: Wash the cucumber thoroughly. Slice it thinly using a sharp knife or a mandoline slicer to achieve uniform slices. Thin slices ensure that the cucumber provides a crisp texture without overpowering the sandwich.
  2. Season the Cucumbers: Arrange the cucumber slices on a paper towel-lined plate. Sprinkle them lightly with salt to draw out excess moisture. Let them sit for about 10 minutes. Afterward, gently pat them dry with another paper towel to remove any excess water.
  3. Prepare the Hummus Spread: If using store-bought hummus, you may want to enhance its flavor by mixing in 1/2 teaspoon garlic powder and 1/2 teaspoon onion powder. If making homemade hummus, blend together chickpeas, tahini, lemon juice, garlic, and olive oil until smooth. Adjust seasoning to taste.
  4. Toast the Bread: Lightly toast the bread slices if desired. This adds a pleasant crunch and helps the bread hold up better against the moist hummus and cucumbers.
  5. Assemble the Sandwich: Spread a generous layer of hummus on one side of each slice of bread. For a more balanced flavor, you can use about 2 tablespoons of hummus per slice.
  6. Add the Cucumbers: Arrange the cucumber slices evenly over half of the hummus-covered bread slices. Overlap them slightly to ensure every bite has a crunch of cucumber.
  7. Season the Cucumbers: Drizzle the cucumbers with 1 tablespoon of olive oil and sprinkle with fresh dill, fresh parsley, and a dash of black pepper. This step adds flavor and enhances the presentation.
  8. Close the Sandwich: Place the remaining slices of bread, hummus side down, on top of the cucumber-covered bread slices. Press down gently to ensure the sandwich holds together.
  9. Cut and Serve: Using a sharp knife, cut the sandwiches into halves or quarters, depending on your preference. Serve immediately for the best texture and freshness.
  10. Chill and Store: If preparing the sandwiches in advance, wrap them tightly in plastic wrap or store in an airtight container. They can be refrigerated for up to 1 day. For the best texture, assemble just before serving if possible.
  11. Customization Options: Feel free to customize the sandwich by adding other vegetables such as shredded carrots, sliced radishes, or baby spinach for extra crunch and nutrition. You can also use different types of hummus, such as roasted red pepper or spicy harissa, to vary the flavor.
  12. Vegan Cheese Option: Add a slice of vegan cheese if desired. Choose a cheese that melts well and complements the hummus and cucumber flavors.
  13. Gluten-Free Option: For a gluten-free version, use gluten-free bread. Ensure all other ingredients are certified gluten-free to avoid cross-contamination.
  14. Healthy Additions: Consider adding a sprinkle of chia seeds or flaxseeds for added fiber and omega-3 fatty acids. These can be sprinkled on top of the cucumber slices or mixed into the hummus.
  15. Serving Suggestions: This sandwich pairs well with a side of fresh fruit, a simple green salad, or a bowl of vegetable soup for a complete meal. It’s also great for picnics and packed lunches.
  16. Dietary Considerations: This recipe is naturally vegan and can be adapted for other dietary preferences. Ensure that all packaged ingredients, such as bread and hummus, are free from animal products and artificial additives.
  17. Meal Prep Tips: For easy meal prep, prepare the cucumber slices and hummus in advance and store them separately. Assemble the sandwiches fresh when ready to serve to maintain the best texture.
  18. Flavor Enhancements: Experiment with different herbs or spices to enhance the flavor profile. A pinch of smoked paprika or a dash of hot sauce can add an extra kick.
  19. Nutritional Benefits: This sandwich is a great source of plant-based protein and fiber from the hummus and whole grain bread. The cucumbers provide hydration and essential vitamins, making it a balanced and nutritious option.
  20. Nutritional Information

Per sandwich (based on 4 sandwiches):

  • Calories: 250
  • Total Fat: 10 grams
  • Saturated Fat: 1.5 grams
  • Total Carbohydrates: 30 grams
  • Dietary Fiber: 5 grams
  • Net Carbs: 25 grams
  • Protein: 10 grams

SmartPoints®

  • WW SmartPoints®: 7 points per sandwich (based on the latest WW calculations for vegan ingredients).

Conclusion

The Vegan Cucumber Hummus Sandwich is a refreshing and sophisticated choice for anyone seeking a plant-based meal. Combining crisp cucumbers with creamy hummus on hearty whole grain bread, this sandwich offers both delightful flavors and essential nutrients. Whether you’re preparing a light lunch, a snack, or a dish for a gathering, this recipe provides a delicious and health-conscious option. With its vibrant ingredients and customizable options, it’s a versatile addition to your vegan recipe collection. Enjoy the perfect balance of textures and flavors with every bite of this elegant sandwich.