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Grilled Veg and Hummus Sandwich: A Mediterranean Delight

The first time I tasted a truly exceptional hummus sandwich was at a tiny, sun-drenched café in Santorini. The vibrant flavors of grilled vegetables, the creamy coolness of the hummus, and the salty tang of feta cheese all melded together in a way that transported me. It was a simple dish, but the quality of the ingredients and the careful preparation made it unforgettable. Since then, I’ve been on a quest to recreate that perfect bite, and this recipe is my ode to that Mediterranean moment.

Recipe Overview

Prep Time: 25 minutes
Cook Time: 15 minutes
Total Time: 40 minutes
Servings: 2
Dietary Type: Vegetarian

Ingredients

1 small eggplant, thickly sliced
½ red bell pepper
½ yellow bell pepper
1 ½ tablespoons olive oil
½ tablespoon thyme, freshly chopped
½ tablespoon basil, freshly chopped
2 tablespoons feta cheese, crumbled
0.5 (7 ½ ounce) can garbanzo beans, drained, liquid reserved (chickpeas)
1 garlic clove, minced
1 tablespoon lemon juice
1 tablespoon tahini
1 tablespoon yoghurt
½ teaspoon ground cumin
1 pinch paprika
2 large crusty bread rolls, ciabatta works well

Equipment Needed

Grill or broiler
Zip-lock bag
Small bowl
Blender

Instructions

Begin by preparing the bell peppers. Place them under a medium grill/broiler, skin side up, for approximately 5-10 minutes. Keep a close watch to ensure they char evenly.
Remove the peppers from the grill when their skins are charred and starting to blister. This is crucial for easy peeling.
Immediately transfer the charred peppers into a zip-lock bag. Seal the bag and let them steam for about 5 minutes. This will loosen the skin, making it simple to remove.
After steaming, remove the peppers from the bag. The skin should now peel off easily. If any stubborn bits remain, use a paring knife to gently scrape them away.
Once peeled, cut the bell peppers into chunky strips. Set them aside.
In a small bowl, combine the olive oil, thyme, and basil. This herb-infused oil will add a delicious depth of flavor to the eggplant.
Add the thickly sliced eggplant to the bowl with the herbed oil. Mix well, ensuring that each slice is thoroughly coated. This will help the eggplant grill evenly and prevent it from drying out.
Grill or griddle the eggplant slices for approximately 10 minutes, turning once halfway through. The eggplant should be tender and slightly browned.
Now, let’s make the hummus. In a blender, combine the drained garbanzo beans, minced garlic, tahini, lemon juice, yoghurt, cumin, and paprika.
Blend the ingredients until smooth and creamy. If the hummus is too thick, add a little of the reserved liquid from the garbanzo beans, one tablespoon at a time, until you reach the desired consistency.
Slice your crusty bread rolls. Ciabatta works particularly well because of its airy texture and slightly tangy flavor.
Generously spread the hummus onto both halves of each roll. Don’t be shy – the hummus is the star of the show!
Layer the grilled bell peppers and eggplant over the hummus. Create a generous, colorful filling.
Sprinkle the crumbled feta cheese over the vegetables. The salty feta adds a delightful contrast to the sweetness of the peppers and the earthiness of the eggplant.
Close the sandwiches and serve immediately.

Expert Tips & Tricks

For an extra layer of flavor, marinate the eggplant for at least 30 minutes before grilling. You can add a splash of balsamic vinegar to the marinade for a tangy kick.
Roasting the garlic before adding it to the hummus will mellow its flavor and add a touch of sweetness. Simply wrap a whole head of garlic in foil with a drizzle of olive oil and roast at 400°F (200°C) for about 45 minutes, or until soft. Let it cool slightly, then squeeze out the roasted cloves.
If you don’t have fresh thyme and basil, you can use dried herbs. Use about 1/4 teaspoon of each.
To prevent the hummus from becoming dry, store it in an airtight container with a thin layer of olive oil on top.

Serving & Storage Suggestions

Serve the Grilled Veg and Hummus Sandwich immediately for the best flavor and texture. The bread will become soggy if the sandwich sits for too long. These sandwiches are perfect for a light lunch, picnic, or casual dinner. They pair well with a side of fresh salad or a bowl of soup.

Leftover hummus can be stored in an airtight container in the refrigerator for up to 5 days. Grilled vegetables are best consumed within 2-3 days. Reheat the vegetables in a skillet or microwave before assembling the sandwich.

Do not freeze the assembled sandwich, as the bread will become mushy. Freezing the hummus separately is possible, but the texture may change slightly upon thawing.

Nutritional Information

Nutrient	Amount per Serving	% Daily Value
Calories	497.4 kcal	N/A
Calories from Fat	188 g	38%
Total Fat	20.9 g	32%
Saturated Fat	4.7 g	23%
Cholesterol	13.6 mg	4%
Sodium	644.7 mg	26%
Total Carbohydrate	66.8 g	22%
Dietary Fiber	14.9 g	59%
Sugars	9.8 g	39%
Protein	15.7 g	31%

Variations & Substitutions

Vegan Option: Replace the feta cheese with a sprinkle of nutritional yeast or omit it entirely. Ensure the yoghurt used in the hummus is plant-based.
Gluten-Free: Use gluten-free bread rolls.
Spicy Kick: Add a pinch of red pepper flakes to the hummus for a touch of heat.
Different Vegetables: Experiment with other grilled vegetables, such as zucchini, asparagus, or portobello mushrooms.
Herb Variations: Try different herbs, such as oregano, rosemary, or mint, in the herbed oil.

FAQs (Frequently Asked Questions)

Q: Can I make the hummus ahead of time?
A: Absolutely! Making the hummus a day or two in advance is a great way to save time. Store it in an airtight container in the refrigerator.

Q: Can I use canned roasted red peppers instead of grilling my own?
A: Yes, you can. While fresh grilled peppers offer a superior flavor, canned roasted red peppers are a convenient substitute. Drain them well before using.

Q: My hummus is too thick. How can I thin it out?
A: Add a little more of the reserved liquid from the garbanzo beans or a tablespoon of water at a time until you reach the desired consistency.

Q: Can I grill the eggplant indoors?
A: Yes, you can use a grill pan on your stovetop if you don’t have an outdoor grill or broiler.

Q: What type of yogurt works best in this hummus recipe?
A: Greek yogurt will yield a thicker, tangier hummus, while regular yogurt will create a slightly lighter consistency.

Final Thoughts

This Grilled Veg and Hummus Sandwich is more than just a meal; it’s a celebration of fresh, vibrant flavors. The combination of smoky grilled vegetables, creamy hummus, and salty feta is a symphony of textures and tastes that will tantalize your taste buds. I encourage you to try this recipe and make it your own. Feel free to experiment with different vegetables, herbs, and spices to create your perfect sandwich. And please, share your creations and feedback – I’d love to hear what you think! Pair it with a crisp glass of white wine or a refreshing iced tea for the ultimate summer lunch.

Grilled Veg and Hummus Sandwich Recipe