Mediterranean Feta, Hummus & Spinach Sandwich Recipe Is Clean Eating Done Right by Elisa Schmitz

Mediterranean Feta, Hummus & Spinach Sandwich Recipe Is Clean Eating Done Right

The Mediterranean Diet recently earned the title of Best Overall Diet for the sixth year in a row. Chances are, you've heard of the Mediterranean style of eating – lots of plant-based foods, whole grains, beans, nuts, extra-virgin olive oil, a small bit of lean poultry and plenty of seafood – but may not have tried it yet.

If you're curious about the Mediterranean Diet but don't know where to start, a simple sandwich may be the answer. This easy grilled Mediterranean feta, hummus and spinach sandwich is clean eating done right.

This simple sandwich recipe is loaded with the health benefits of spinach and the health benefits of feta cheese and the health benefits of hummus. It also packs a nutritional punch from whole wheat bread and is grilled in heart-healthy extra virgin olive oil (no butter here). But the best part about this Mediterranean sandwich is its taste. So much flavor, you'll want to make one every day for lunch!

Here's what you need to make this sensational sandwich: extra virgin olive oil, whole wheat bread, hummus, feta cheese and fresh spinach. You grill the sandwich in olive oil in a pan until it's crisp and toasty on the outside and soft and melty on the inside. I served this vegetarian sandwich as a light dinner with a cup of soup and it was just perfect!

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Cuisine: American 
Prep Time: 5 minutes 
Cook Time: 8 minutes 
Total Time: 13 minutes 
Servings: 1


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Recipe Notes

  • I made two versions of this sandwich: one with whole wheat bread and another with gluten-free arepas, which are Venezuelan cornmeal patties. I watched the Latina female founders of Toast-It brand arepas pitch their business to the sharks on Shark Tank and ordered right away; they are really good.
  • I used fresh spinach, but you also could use frozen spinach in a pinch. If using frozen, you would need to defrost, drain and warm the spinach in a pan before using it in the sandwich.
  • I sliced the feta cheese from a chunk of feta. Using feta crumbles would be more difficult in this recipe.

Here’s how to make it:

  1. Place the olive oil in a small skillet or frying pan and ensure the oil is spread evenly in the pan. (You also can brush some olive oil directly onto one side of the bread slices, if desired.) Spread the hummus on one side of each of the bread slices.
  2. Put the feta cheese slices on top of the hummus on one slice of bread.
  3. Put the spinach on top of the feta cheese.
  4. Put the sandwich into the olive oil in the pan. (Alternatively, you could build the sandwich in the pan so you don't have to move it from a plate to the pan.) Cover the pan with a lid. Cook over low to medium heat until bottom slice is golden brown (about 3 to 4 minutes).
  5. Using a sturdy spatula, carefully flip the sandwich over to the other side. Cover with the lid and cook until second side is golden brown and cheese is melted, about 3 to 4 minutes.
  6. Gently remove from pan, slice and serve warm.

Nutrition Facts Per Serving

Calories: 496

Total Fat: 31.5g

Saturated Fat: 10.9g

Cholesterol: 50mg

Sodium: 1048mg

Total Carbohydrate: 47g

Dietary Fiber: 14.2g

Total Sugars: 9.3g

Protein: 19.3g

Vitamin D: 0mcg

Calcium: 366mg

Iron: 3mg

Potassium: 103mg

Recipe cooking times, nutritional information and servings are approximate and provided for your convenience. However, 30Seconds is not responsible for the outcome of any recipe, nor may you have the same results because of variations in ingredients, temperatures, altitude, errors, omissions or cooking/baking abilities. This recipe has been analyzed by VeryWellFit. However, any nutritional information is provided as a courtesy and it is up to the individual to ascertain accuracy. To ensure image quality, we may occasionally use stock photography.

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Donna John
While I love a good club sandwich, BLT, Italian sub, steak sandwich (I could go on and on!), a vegetarian sandwich is one of my faves. I make all the time at home. This one sounds AMAZING. It would be delicious with some sundried tomatoes on it, too. Elisa Schmitz
Elisa Schmitz
I’m with you on all the yummy sandwiches, Donna John ! This one I feel good about eating often, LOL. So nutritious and delicious!

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