Mediterranean-Style Sandwich Recipe

Looking for an easy Mediterranean-Style Sandwich recipe? Learn how to make Mediterranean-Style Sandwich using healthy ingredients.


Submitted by kimbles

Makes 4 servings



The bright colors and flavors of this overstuffed sandwich reflect the sunny region it?s named for. Soaking the onions in ice water tames the bite; try this technique for salads too. If you?re on Phase 1, skip the pita and eat the filling as a salad.

Recipe Ingredients for Mediterranean-Style Sandwich

1/2 small red onion, very thinly sliced
15 1/2 ounce chickpeas, rinsed and drained
1 1/2 cups baby spinach
3 ounces feta cheese, reduced-fat crumbled (generous 1/3 cup)
1 medium cucumber, halved crosswise and thinly sliced lengthwise
1 large tomato, thinly sliced
2 roasted red peppers (from a jar), rinsed and cut into 1/4" slices
1/4 cup pitted kalamata olives, roughly chopped
1 tablespoon extra-virgin olive oil
1 tsp vinegar, red wine
1/8 teaspoon ground cumin
1 tsp Cayenne
2 pita, whole grain

Recipe Directions for Mediterranean-Style Sandwich

  1. Place onion in a small bowl and cover with ice water, let sit for 10 minutes.

  2. Drain onion, pat dry, and place in a medium bowl. Add chickpeas, spinach, feta, cucumber, tomato, peppers, olives, oil, vinegar, and cumin; stir gently to combine. Season with cayenne to taste.

  3. Fill pita halves with vegetable mixture and serve.

Categories

Main Dish

Nutrition Facts
Serving Size 335.9g
Amount Per Serving
Calories
571
Calories from Fat
144
% Daily Value*
Total Fat
16.0g
25%
Saturated Fat
4.6g
23%
Trans Fat
0.0g
Cholesterol
19mg
6%
Sodium
512mg
21%
Potassium
1358mg
39%
Total Carbohydrates
84.1g
28%
Dietary Fiber
21.6g
86%
Sugars
17.3g
Protein
27.3g
Vitamin A 59% Vitamin C 131%
Calcium 27% Iron 48%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in cholesterol
  • High in dietary fiber
  • High in manganese
  • High in vitamin A
  • Very high in vitamin C
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