Quick Mediterranean Cucumber Sandwich
The Quick Mediterranean Cucumber Sandwich is a fresh, crisp, and satisfying vegetarian option inspired by the bright flavors of the Mediterranean. With creamy feta or herbed cream cheese, juicy tomatoes, crunchy cucumbers, and zesty herbs layered between hearty bread or pita, this no-cook sandwich is perfect for lunch, a light dinner, or a picnic. It’s fast, nutritious, and packed with flavor in every bite.
Time Overview:
Prep Time: 10 minutes
Assembling Time: 5 minutes
Total Time: 15 minutes
Servings: 2 sandwiches
Ingredients:
For 2 sandwiches:
4 slices whole grain or sourdough bread (or 2 pita pockets, halved)
1/2 large cucumber, thinly sliced
1 medium tomato, thinly sliced
1/4 red onion, thinly sliced (optional)
1/4 cup crumbled feta cheese (or herbed cream cheese spread)
2 tbsp hummus (optional but recommended)
1 tbsp extra virgin olive oil
1 tsp lemon juice
1/2 tsp dried oregano or za’atar
A few fresh mint or basil leaves
Salt and black pepper, to taste
Instructions:
Prep Ingredients:
Wash and thinly slice the cucumber, tomato, and red onion.
If using feta, mash it with a fork and mix in a splash of olive oil for easy spreading.
Prepare Bread:
Lightly toast the bread slices or warm the pita if desired.
Assemble Sandwich:
Spread hummus on the bottom slice.
Layer cucumber slices evenly over the hummus.
Add tomato slices, red onion (if using), and crumbled or spreadable feta.
Drizzle with olive oil and lemon juice.
Sprinkle with oregano/za’atar, salt, and pepper.
Top with fresh mint or basil leaves.
Cover with the top slice of bread.
Serve:
Slice in half and serve immediately. Enjoy fresh for the best crunch.
Tips for Success:
Use English cucumbers or Persian cucumbers for fewer seeds and better crunch.
Drain tomatoes on a paper towel for a few minutes to avoid soggy bread.
For a creamy spread, blend feta with a bit of Greek yogurt or olive oil.
Wrap tightly if packing for lunch to keep ingredients in place.
Toasted bread holds up better against juicy fillings.
Variations:
Vegan Option: Use vegan cream cheese or hummus instead of feta.
Add Protein: Add grilled chicken, tuna, or chickpeas for extra protein.
Spicy Kick: Add a pinch of crushed red pepper flakes or a thin spread of harissa.
Low Carb: Use lettuce leaves instead of bread for a wrap-style version.
Greek-Style: Add kalamata olives and a touch of tzatziki.
Q&A:
Q: Can I make this sandwich ahead of time?
A: Yes, but to prevent sogginess, assemble just before eating or keep wet ingredients separate until ready to serve.
Q: What’s the best bread for this sandwich?
A: Whole grain, sourdough, or a sturdy pita pocket works best. Avoid overly soft bread that may become soggy.
Q: Can I skip hummus or feta?
A: Absolutely. You can substitute with Greek yogurt spread, avocado mash, or baba ganoush.
Q: How can I meal prep this?
A: Pre-slice the veggies and store them separately. Assemble the sandwich fresh in under 5 minutes.
Nutrition Estimate (per sandwich):
| Nutrient | Amount |
|---|---|
| Calories | ~280-350 kcal |
| Protein | 8–10g |
| Carbohydrates | 30–35g |
| Fat | 14–18g |
| Fiber | 5–6g |
| Sugar | 4g |
| Sodium | ~500mg |
(Varies depending on bread and toppings used)
Conclusion:
This Quick Mediterranean Cucumber Sandwich is the ideal fusion of fast, fresh, and flavorful. Whether you’re craving something light and wholesome or need a last-minute lunch, this sandwich delivers a refreshing bite of the Mediterranean in just 15 minutes. Customizable and delicious, it’s a must-try for veggie lovers and Mediterranean food fans alike!