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There’s nothing quite like a sandwich that feels just as nourishing as it is delicious. My Healthy Mediterranean Veggie Sandwich is exactly that—a wholesome, flavor-packed meal loaded with roasted eggplant, zucchini, juicy tomatoes, and tangy marinated onions. To tie it all together, I whipped up a refreshing, herbed ricotta spread that makes every bite creamy and satisfying without being heavy.
This isn’t just any veggie sandwich—it’s one that brings a touch of the Mediterranean to your plate, with bold flavors and simple, fresh ingredients.
A Taste of the Mediterranean
Mediterranean cooking is all about celebrating vegetables, herbs, and simple preparations that let the natural flavors shine. Roasting eggplant and zucchini brings out their sweetness and adds depth, while the marinated onions provide tangy brightness. Juicy tomatoes balance everything with acidity, and the creamy ricotta spread adds a cooling finish.
It’s a sandwich that feels hearty, yet light. Perfect for lunch, a quick dinner, or even meal prep for the week.
Health Benefits in Every Bite
This sandwich doesn’t just taste incredible—it’s loaded with nutrients that make it a smart choice, too:
- Eggplant: High in fiber and antioxidants, great for digestion and heart health.
- Zucchini: Low in calories but rich in vitamin C, potassium, and hydration.
- Tomatoes: Packed with lycopene, an antioxidant linked to reduced risk of heart disease.
- Onions: Support gut health and have anti-inflammatory properties.
- Ricotta Spread: Adds protein, probiotics for gut health, and calcium
Together, these ingredients create a satisfying, balanced meal that fuels your body while delivering tons of flavor.
Why You’ll Love This Sandwich
- Hearty enough to keep you full, but still light and healthy
- Bursting with fresh Mediterranean-inspired flavors
- Packed with vitamins, minerals, and plant-based nutrients
- Customizable with your favorite veggies or whole grain bread
This is more than a sandwich—it’s a reminder that healthy eating can be vibrant, exciting, and indulgent in its own right.
So next time you’re craving something hearty and wholesome, give this Healthy Mediterranean Veggie Sandwich a try. It’s proof that vegetables can take center stage and absolutely shine.
Assembling the Sandwich
The Healthy Mediterranean Veggie Sandwich plated
Healthy Mediterranean Veggie Sandwich with Ricotta Spread
My Healthy Mediterranean Veggie Sandwich is a flavor-packed meal with roasted eggplant, zucchini, juicy tomatoes, and tangy marinated onions.
Ingredients
- 1 Whole Roll
- 4 Slices Eggplant
- 4 Slices Zucchini
- 1/8 Whole Red onion sliced
- 3 Tbsp Ricotta
- 8 Whole Grape tomatoes cut in half
- 3 Tbsp Olive oil
- 1 Tbsp Thyme
- 1 Tbsp Oregano
Instructions
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Begin by salting the eggplant to suck out the water. After 5 minutes, dry with a paper towel. Drizzle the eggplant and the zucchini with olive oil and place on a baking tray. Bake for 15 – 20 minutes.
Meanwhile, take the red onions and drizzle with olive oil and the oregano and let marinate for 15 – 20 minutes.
Mix in the thyme with the ricotta.
Begin assembling the sandwich by lathering the ricotta spread on the bottom roll. Next, add the eggplant followed by the red onions. Now, top with the zucchini and finish with the tomatoes. You can drizzle a little oil on the top.
Serve and enjoy!
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