The Ultimate Veggie Sandwich

The Ultimate Veggie Sandwich // shutterbean

Did we already talk about how I was vegetarian for three years in college? Back then, no one taught me how to properly be vegetarian so I ate A LOT of cheese, hummus, pizza, and oh boy did I overdose on stir-fry. Besides all the cheese, I used to make a really good veggie sandwich when I was in my first apartment sophomore year.  The sandwich always had hummus as a base with avocado smashed into toasted whole wheat bread and whatever vegetables I had on hand.  I ate so many of them throughout my college years that I had to stop eating hummus for awhile. Sad trombone.

The Ultimate Veggie Sandwich // shutterbean

Fast forward 13 (!!!) years and this is the ultimate veggie sandwich of my dreams. It’s kind of like the Reset Button Salad but in sandwich form. Present Tracy likes shredded beets & carrots in her sandwich. Present Tracy thought of cilantro hummus and made her own! Present Tracy knows that being vegetarian doesn’t mean eating blocks of cheese and mushroom pizza.

The Ultimate Veggie Sandwich // shutterbean

Present Tracy knows that the key to an Ultimate Veggie sandwich is flavor, crunch, mouth watering color and the perfect combination of ingredients that don’t smoosh out. Present Tracy also misses her college party overalls. Why did Past Tracy have to get rid of them??!

And we’re off!

The Ultimate Veggie Sandwich // shutterbean

First we toast our bread. I use my griddler.  It makes the best toast. EVER.

The Ultimate Veggie Sandwich // shutterbean

We smash our avocado into one half of the toast. Sprinkle on the toasted sesame seeds.

This prevents them from getting all over the place.

The Ultimate Veggie Sandwich // shutterbean

Now we add a layer of the cilantro hummus. FLAVOR TOWN.

The Ultimate Veggie Sandwich // shutterbean

Then we top with parsley and sliced radish.

The Ultimate Veggie Sandwich // shutterbean

Carrots & beets to follow. Then comes the sliced cucumber and spinach.

Oh look! I added more hummus to that other piece of toast.

It’s the glue that will hold the other stuff in place.

The Ultimate Veggie Sandwich // shutterbean

And we top.

The Ultimate Veggie Sandwich // shutterbean

And we cut to show the final revel.

The Ultimate Veggie Sandwich // shutterbean

And then we jam it into our faces as fast as we can.

The Ultimate Veggie Sandwich // shutterbean

I’ve made salad pizza before…and this is really just an awesome salad sandwich.

The Ultimate Veggie Sandwich

makes 1 sandwich

  • two slices seeded whole grain bread (I love Dave’s Killer Bread in Powerseed)
  • 1/4 thinly sliced avocado
  • 1/2 teaspoons toasted sesame seeds
  • 2-3 tablespoons cilantro hummus
  • 5 sprigs Italian parsley
  • 2 radishes, thinly sliced
  • 1/8 cup grated carrots
  • 1/8 cup grated beets
  • 4-5 spinach leaves
  • 4 slices cucumber
  • salt & pepper to taste

Toast/grill bread until lightly browned. Mash avocado into one side of toast and top with sesame seeds. Layer half the hummus on top of avocado and spread the remaining hummus on the other slice of toast. On the side with avocado and hummus, lay down the parsley, radishes, carrots, beets, and spinach leaves and finish with the cucumber slices. Season with salt & pepper. Top with the other piece of toast and cut. Serve immediately.


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  • Averie @ Averie Cooks

    Beets, radishes, cilantro hummus, this is the sammie of my dreams, too! Delish & pinned!

  • Laura

    This looks soooo good. Is it lunch time yet?

  • Jenna

    Good vege sandwiches can actually be really hard to find. This one looks amazing, love the addition of the sesame seeds & cilantro hunmus! I’m off deli meats (pregnant) so this is definitely going on the menu!0

  • Sook Teng

    Wow, looks finger licking good. Nice shots!

  • Jessica @ Living La Vida Holoka

    I love that most of the herbs and veggies in this sandwich are growing in our garden!

  • Erica

    I was a vegetarian for a few years in high school/college too. So much pizza, spaghetti and stir fry!

  • Marie

    I could eat this every day! Looks SO good!!!

  • Amanda

    This looks SO good! And healthy! Definitely going to make.

  • Lia : Tangerine Canteen

    Well, that’s lunchtimes sorted F O R E V E R! It looks so good and it sucks that it’s actually lunchtime here right now and I have only 1/3 of the ingredients in :(

  • Rachel Taylor

    You make healthy eating look soooooo good!

  • Sarah R.

    This sandwich looks great, but I’m stuck on this idea of party overalls. Were they ‘dress’ overalls or just regular ole overalls that were your go to?

    • Tracy

      They were just really big and let me carry everything on me instead of wearing a purse. I felt sooo dang comfy in them. PARTY

      • Sarah R.

        You should put a pic up in the podcast or instagram if you have one- I love the idea of party overalls! Your college self was obviously a lot more practical than my college self. I did ultimately reach the conclusion that all clothing, dress up or not, should be comfortable.

  • Bree H.

    I had party overalls, too! They were the train conductor type…white and blue vertical stripes and they were perfect:-)

    • Tracy

      If only I found a pair of those in my size….I bet they were such a conversation starter.

    • Alex

      I have a pair of train conductor shortalls and they are the most magical summer party attire; I heartily recommend getting a pair!

  • Christina @ Scaredy Cat Kitchen

    Just finished lunch but I want this now anyway, so so perfect!

  • Hilary

    What a beautiful sandwich!

  • Abby @ The Frosted Vegan

    I cant totally get behind this, look at all those veggies! Love.

  • Tori

    This looks amazing! I always get the Mediterranean Veggie sandwhich at Panera, this looks like a great homemade version.

  • Emily S

    Picking up the first farm share of the season today.. it is begging to be used in this sandwich.

  • Mallory

    I love a good veggie sandwich…A salad smashed between bread – best of both worlds!

  • Sarah P.

    This looks awesome! I bring my lunch to work with me and I’ve been in a food rut with them. I’m going to try making one of these for my lunches!

  • Katrina @ Warm Vanilla Sugar

    Such a yummy looking sandwich! I love that hummus :)

  • Mona P.

    that sandwich looks amazing–right up my alley. mmmm

  • Kelly Mitchem

    This looks heavenly!

  • katie

    Dave’s Killer Bread is the ultimate! If doing 15 years of hard time is what it takes to learn to bake such amazing bread, sign me up for a bank robbery. The rest of the sammich looks delicious, too :)

    • Tracy

      Haha. I heard he’s in the slammer again!!

      • Jenn

        Really?! That could explain why I couldn’t find his bread today at the store. hrumph!

        And also, this sammie looks gorgeous. Definitely going on next week’s lunch list!

  • cocinaros

    Buena idea la de utilizar el hummus! Mucho más rico y sano que cualquier salsa industrial! Me encanta!

  • jenny

    I’ll be making this today! I have everything but the avocado (which can quickly be rectified). So good!

  • Libby

    It’s so hard to pull off a good veggie sandwich. Yours has so much color! I want it!

  • Emily D.

    This sandwich looks delicious, of course, but what I really want to talk about is PARTY OVERALLS?

    • Tracy

      They were SUPER LOSE and baggy. You could fit like a TON of things in all the pockets so you could totally be hands free. I dunno…I really liked them.

  • fusilliamy

    George likes spicy chicken. (Had to)

    You have me so into cilantro right now. This looks like delicious health goodness. I’m so down.

  • Caz

    I love this sandwich! I make a very similar one but often with sprouts instead of beets. I love the shredded carrots though!

  • Ashley

    YES! I have just not been feeling lunch time lately, but am so excited to pick up these ingredients and rock it for the rest of the week. My mouth is already watering. :)

    • Ashley

      Update (not that anyone asked): Had this for lunch, minus the beets + green onions, and it was fantastic! New lunch favorite, for sure.

  • Aravis

    Haha! I also ate WAY too many veggie sandwiches that consisted of hummus and whatever vegetable I’d tossed into my basket at Trader Joe’s. Many people on the East coast look askance at me when I suggest hummus on a sandwich. Maybe it’s a west-coast college student thing?

  • Maria Tadic

    OMG this looks delicious! Something you’d see out of a fancy sandwich shop! I love all the colors…flavors! Wish I had this for lunch!!!

  • Heather Christo

    I had party overalls too. I think my mom burned them. This sandwich looks incredible and good enough that no one would “miss” the meat.

  • Emily Rogers

    This looks so fantastic! I have been a vegetarian for 19 years but I don’t think I really knew how to eat like a good vegetarian until I about six years ago! Your photos of this sandwich are so beautiful that I think this is going to have to be my dinner tonight. Thanks for a great idea!

    • Emily Rogers

      Ok so I made this for both my parents and my three little kids last night (they had more of a deconstructed version) and I have to say this was the best veggie sandwich I have ever made in my life. The cilantro hummus was delicious and the mix of vegetable flavors and textures was perfect! My parents liked it so much I had to make another one for them to split!

  • Katie

    Gorgeous veggirama…and love that you gave Dave a shout out. Love his story and his bread

  • Millie

    Loving the colours! So vibrant and appetising!

    And ps, looks like there’s a spelling error at the beginning when you said you eat a lot of cheese and hummus. I think you were meant to write oh boy instead of ph boy! :)

  • Beth

    Yay new lunch inspiration! Just what I needed, I’m in a food funk and also feel like I need to hit the reset button. I can’t wait to make this, I’m also thinking it would be great in a pita pocket too!

  • Kelly

    Oh my goodness, yum!

  • Sarah @ The Cyclist's Wife

    This looks so good! And btw, I just listened to the last podcast and I want you to know I’m enjoying your healthy posts! :)

  • Helen

    You had me at reset button salad SANDWICH, thank you.

  • emma

    Present Tracy, you totally inspired me to make a hummus veggie sandwich for supper! I so appreciate your healthy, spring-time recipes!

  • Allison @ Celebrating Sweets

    I was a vegetarian for several years too and I ate way bad (hello, cheese and carbs!). This sandwich looks fantastic, I love the beets in it. Yum!

  • Sandy @ Reluctant Entertainer

    WE made similar sandwiches today. YUm and YUm and YUm!

  • Mary

    You had me at hummus over smashed avocado. I had never tried avocado toast until I saw it on your everyday life posts. So good! I’ve never tried using the griddler to make toast. Great ideas all around! Thanks as always for the inspiration!

  • Jackie

    This looks delicious! I could use a push of the reset button and this sandwich is exactly the way to do it! Your cilantro hummus is on my list of things to make too :)

  • Kate

    I have an embarrassing question to ask…….The day care center I went to ruined me in terms of beets – think diced and canned – and I’ve not eaten them since I was 5. Lately I’ve been feeling like I want to give them another go and this sandwich just might motivate me to do so, but (I’m so embarassed to ask), how did you prepare them for the sandwich? Peeled and julienned? Raw? Steamed? I feel so stupid asking. I love the idea of the radishes – it looks so good, I’m pretty sure I could eat one every day!

    Thank you ?

    • Tracy

      Oh! They are raw and shredded. They are nice and crunchy like shredded carrots!

  • Amy

    Gah! I love the way you write Tracy! I love when I scroll through my inbox while lying in bed (yes, guilty…) and see a post from Shutterbean! I just know my day is going to get off to an awesome start. You had me rolling in the aisles, well just the hallway really, reading about your party overalls. Pray tell? Party overalls? All I can think of is my little sister’s bright pink overalls from when she was 5. She certainly knew how to party back then, but I don’t think it’s quite the same thing.
    Can’t wait to get some GF bread and go to town with this sandwich for lunch. Thanks for rescuing me from the lunch rut!

  • Janie R

    This looks amazing!

  • Lily (A Rhubarb Rhapsody)

    I bought a fantastic sandwich the other day with beets and hummus, this looks very similar so I’m sure it’s awesome!

  • tejas

    very nice. Keep up vegan and vegetarian recipies .

  • Heidi - Apples Under My Bed

    Present Tracy is on the money with this sandwich!! Ultimate indeed. I so loved hearing about past Tracy. I cannot imagine you as a vegetarian. Clearly I need to hear more about these overalls to get the full visual. Did you eat sprouts, too? Surely, if there was hummus around… x

  • Taryn @ The Wooden Spoons

    I love this! Just looking at it makes me feel healthy. I also love grated carrots and beetroot in my sandwiches :)

  • jean

    Tracy you always make my day with your food, wit and photography. When my best friend and I spent a semester in London we both put on the lbs. due to overindulging on the lagers and fries. We fought everyday over whose turn it was to wear my party overalls. I still have them and they are a reminder to eat healthy sandwiches like this one, but to also have some fun on the side.

  • Todd

    OMG I made the exact same sandwich yesterday!! Well, mine wasn’t as fancy and impressive as yours, but still. This makes me smile :)

  • aida mollenkamp

    Yes! One of my all-time favorite sandwich types!

  • Nikkilooch

    This looks so good! I’m always looking for sandwich ideas for lunch and this one seems perfect. Thanks for sharing.

  • Nandhini

    Amazing and simple! THE ONE EVERYONE WANTS FOR LUNCH!

  • Taylor

    This sandwich looks delicious! I can’t wait to try it out this week!


  • Joy

    Thank you for this sandwich suggestion.

    I usually don’t think I need suggestions for sandwiches (because I always think you can throw anything together and it will taste pretty good), but you’ve changed my mind. This combination of flavors and colors looks amazing and I can’t wait to try this. I never would have thought to put toasted sesame seeds on a sandwich. YUM!

  • Jenn

    Why are things that are so simple hard to come up with on your own? An inventive twist that I would have never thought to combine between two slices of bread. Thank you for sharing.

    Your meal prep posts have changed my eating habits and my sanity for the better! After my son was born last year, all I ate was cheese and carbs because it was quick and easy. Prep all my veggies and make-ahead salads during nap time on Sunday and it’s a full seven days of healthy choices ahead of our family.

  • Alexandra

    I really appreciate the healthier options you’ve been providing. This looks good!

  • Meg

    Sandwich of kings! Can’t wait to get this happenign in my kitchen / in my face…

  • Emily Jayne

    Hey Tracy!

    I just listened to your podcast from a few weeks ago where you mentioned you were trying healthier options on your blog and wanted to say THANK YOU. I’m trying to eat healthier and am in a total rut. I’m going to the grocery store right now so I can make all kinds of new recipe inspirations inspired by you. So thanks :)

  • Chloe

    Definitely seconding Emily’s comment above! I certainly like making bad-for-you desserts but as a law student who has to pack lunch or risk not being able to pay rent, it is so nice and refreshing to find healthy options! Thank you!! I don’t know why I haven’t thought of cilantro hummus before — it sounds amazing. I can’t wait to make it!

  • Deese

    I need this sandwich in my life! If only I liked cucumbers…maybe I will try to retrain my taste, starting with this deliciousness.


    • Gabbie

      I used to make almost this exact sandwich when I was a vegetarian, and I can vouch for its deliciousness sans cucumber. And if you aren’t into radishes, arugula adds a nice peppery bite, too.

  • Lorin

    Raw grated beets? I looove beets but I’ve never had them raw.

  • Shana

    This sounds like one of my favourite sandwiches from a cafe in my old neighbourhood. We moved to the opposite side of the city and I miss it so much – now I can make it at home! Raw grated beets are the best.

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  • Dawn

    Wow, that looks delicious! We already have hummus, spinach, cucumbers, and carrots on-hand. I think my daughter and I are going to have that sandwich for lunch tomorrow (Friday).

  • Maggie

    I also listened to your recent podcast and wanted to add that I love seeing the healthier recipes lately. I love a mix of healthy and indulgent recipes. Thank you for all that you do!

  • jessica

    this is exactly what I’ve been looking for. making it tomorrow – thanks!

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  • Sarah W

    Like Lorin, I’m also wondering if the beets are raw. Delish looking sandwich!

  • Emily

    Veggie sandwich love!!! I need to get on making more sandwiches. Veggie sandwiches are my favorite (as a vegetarian). Roasted sliced beets are great too!

  • Ruben Temaj

    it looks delicius, I love vegetables but I know my budy need some animal protein.

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    That was an amazing explosion of flavors in my mouth! – Super Delicioso!

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  • Heather

    Hi Tracy! I just received the Griddler for our wedding (registered from hearing about it so many times on your site). I’m loving the toast but it’d be awesome if you did a post on how you use the machine regularly. I’ve done a few blog searches and there isn’t a good guide for what temp work best for what, all the different uses, etc. Do you just use it for toast, paninis, and pancakes? Ever meat?

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  • karo

    It’s beautiful <3

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