Popular Conditions & Diets
Ingredients
7
Time
20m
Serves
2
Recipe by Kelsey Russell-Murray
Ingredients
7
Time
20m
Serves
2
30-Minute Meal
Lunch
Vegan
4 slices
Sprouted Grain Bread
4 Tbsp
Roasted Garlic Hummus
1 large
Red Bell Pepper
sliced into quarters
1 med
Zucchini
sliced lengthwise
1 cup
Arugula
1-2 Tbsp
Extra-Virgin Olive Oil
3 Tbsp
Balsamic Glaze
1
Pre-heat oven to high broil.
2
Place the sliced bell peppers, skin side up, on a baking sheet. Add sliced zucchini to the same baking sheet. Drizzle with olive oil, salt and pepper and place on the middle oven rack and broil for 10-15 minutes, until pepper skin is bubbled and brown. Zucchini should be tender and browning around the edges.
3
Remove vegetables from the oven and let cool enough to handle comfortably. To assemble sandwiches, slather both sides of the bread with hummus, top with a healthy quantity of roasted vegetables and drizzle with balsamic glaze. Top with other piece of bread.
4
To grill, wrap each sandwich individually with aluminum foil. Heat a large grill pan or frying pan to medium-high. Once hot, place foil-wrapped sandwiches in pan and grill for 3 minutes per side. Place a heavy object on top, such as a smaller pan, to press sandwiches down and make them easier to eat. Or simply press sandwiches down with a spatula while grilling.
5
Remove foil-wrapped sandwiches from heat with tongs and let cool for several minutes before unwrapping. Be careful not to burn yourself! Slice sandwiches in half and enjoy.
6
Substitutions: Substitute bread of your choice. Gluten-free, whole wheat, rye etc! Swap out suggested vegetables for roasted veggies of your preference. Asparagus, mushrooms and onion would be delicious! Feel free to substitute your favourite flavoured hummus! Add crumbled goat cheese or feta to add even more flavour to this sandwich if you aren’t vegan! If you are plant-based, add a nut-based cheese if you want
I have been working as a Registered Dietitian for 8 years now, the majority of which has been spent working as a clinical inpatient RD in a hospital. I specialize primarily in critical care and stroke nutrition. In 2020 I opened my virtual private practice, Gut Healthy Dietitian, where I specialize primarily in gut and digestive-health related diseases and conditions. I have an Honours Bachelor of Science in Nutrition as well as a Graduate Diploma of Integrated Dietetic Internship.
