Mediterranean Feta, Hummus & Spinach Sandwich Recipe Is Clean Eating Done Right by Elisa Schmitz
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!
Note: 30Seconds is a participant in the Amazon affiliate advertising program and this post contains affiliate links, which means we may earn a commission or fees if you make a purchase via those links.
Cuisine: American
Prep Time: 5 minutes
Cook Time: 8 minutes
Total Time: 13 minutes
Servings: 1
Ingredients
- 1 tablespoon extra virgin olive oil
- 2 slices whole wheat bread
- 2 ounces hummus
- 2 ounces feta cheese, sliced
- 3 ounces fresh spinach
Helpful Products
- Cutting Board
- Chef Knife
- Measuring Cups
- Measuring Spoons
- Skillet
- Salt and Pepper
- Spatula
- Airtight Containers
- Kitchen Towels
- Pepper Grinder
- Butter Knife
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 used store-bought hummus, but you also can make your own hummus.
- 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:
- 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.
- Put the feta cheese slices on top of the hummus on one slice of bread.
- Put the spinach on top of the feta cheese.
- 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).
- 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.
- 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.
Need to convert cooking and baking measurements? Here are some kitchen conversion charts. Here's how to submit your recipes to 30Seconds.
Take 30 seconds and join the 30Seconds community, and follow us on Facebook to get recipes in your newsfeed daily.
Related Products on Amazon We Think You May Like:
30Second Mobile, Inc. is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.
join discussion