Nutritionist/Dietitian Professional Guide
Mediterranean Sandwich: An easy vegetarian sandwich inspired by the flavors of the Mediterranean that packs a little bit of a punch! On some thick bread, layer some fresh basil pesto, a large number of vegetables, and some creamy feta cheese.
My sister is the master sandwich maker in our family. This is one of her go-to dinners, even though she has followed a vegetarian diet for more than a decade. I finally got around to trying her recipe, and now I can't get enough of it! Since we've been eating this sandwich almost every day for lunch recently, I figured it was about time I shared the recipe with you all.
She claims she was inspired by one of her all-time favorite sandwiches, the Mediterranean Sandwich from Panera®. Although the components are slightly different from Panera's, we wouldn't have this sandwich any other way if we had the choice! As the vegetables cook, they become lovely and soft, the feta begins to melt into an incredible layer of creaminess, and the combination of Sriracha mayonnaise and pesto imparts a wealth of flavor to every mouthful.
This sandwich does everything it sets out to do: it's simple and delicious, and you can have it on the table and ready to eat in under ten minutes! In keeping with this Mediterranean Sandwich being easy to cook, we use pesto that has already been made. Of course, if you want to make some from scratch or already have some handmade, any of those options would work well.
Instead of buying pesto in a jar or preserving it, you could make your fresh basil pesto. You may locate freshly prepared pesto either in the part of the shop that sells fruit or near the fresh pasta (not the dry kind). The Rana's® Basil Pesto is undoubtedly my top pick for use on these pesto pizzas (not sponsored). These sandwiches have a lot of flavors thanks to the generous quantity of pesto included in the recipe — two tablespoons for each sandwich.
On the other side of the sandwich is a Sriracha mayonnaise that has been smeared. You may cut down on the amount of Sriracha or leave it out altogether if you're concerned about the heat level, but I feel it adds an incredible kick and a beautiful flavor to the sandwich. However, you should remember that only a little bit of Sriracha can make a big difference in the taste of your dish. If you have a poor tolerance for spice, apply it in tiny increments.
Last but not least, there is feta, which is not technically a spread, but as the sandwich is toasted, the feta begins to melt and creates a smooth and creamy layer. I use crumbled feta cheese, and while it may seem like a lot goes into the sandwich, keep in mind that it melts down with everything else.
I like to quickly remove the stems off the baby spinach and shred them into large pieces so that they don't fall out of the sandwich while you're eating it. Baby spinach.
Red Onion: Cut the onion into thin slices or give it a fast dice. Even if a red onion with skinny slices has less of a "bite" to it, you are more than welcome to exclude this vegetable from the dish if you don't like it.
Campari tomatoes have a reputation for being very juicy, having a low acidity level, high sugar content, and not having a mealy texture. These sandwiches would not be complete without them. Tomatoes matured on the vine, or Roma tomatoes will also work very nicely. I prefer to season this with a little bit of salt and pepper since a little bit can go a long way (remember, the pesto is also salted).
Roasted red peppers are available at the supermarket in jars; you will most likely find them in the condiment section, near other condiments such as pickles, capers, and artichoke hearts. The roasted red peppers in this sandwich have such an excellent taste and velvety texture that we can't get enough of them! You should drain them thoroughly before adding them to the sandwich, as the bread will get soggy if you don't.
Let's Talk Bread
The perfect bread for Mediterranean sandwiches is robust, flavorful, and made with nutritious grains. Nothing beats the taste of Dave's Killer Bread® (not sponsored). The flavor is mildly sweet, and the crust is covered with seeds, which has a crucial consistency and helps to keep everything together and ensures the best quality.
This Mediterranean Sandwich is satiating and energizing all at the same time! Having said that, if you want to increase the amount of protein there, you might add a layer of chickpeas or deli turkey.
A simple vegetarian sandwich inspired by the flavors of the Mediterranean with a bit of a bite! The hearty bread is covered with a heaping mound of fresh basil pesto, an abundance of vegetables, and velvety feta cheese. This recipe makes one sandwich, but it may easily be multiplied to produce whatever number of sandwiches you want!
Note 1: Roasted red peppers are sold in jars in most grocery stores; you can often find them in the condiment section, next to the pickles, capers, and artichoke hearts. The roasted red peppers in this sandwich have such an excellent taste and velvety texture that we can't get enough of them! Drain them thoroughly before adding them to the sandwich because the bread will get soggy.
We put in our best effort when it comes to providing a reliable nutrition facts for our Mediterranean sandwich recipes. Our nutritional information is computed by a third party using an algorithm, which can differ depending on particular cooking techniques, measuring methods, and the quantities of various ingredients. Please use this information for comparison, and if you want dietary counsel, speak with a qualified health expert.