Vegetarian Avocado Sandwich with Sprouts

Vegetarian Avocado Sandwich

Chunky lemon-seasoned avocado, thinly sliced vegetables, leafy greens, and a generous layer of sprouts make this a fresh, substantial sandwich. Seeded multigrain bread supports the filling, while a thin layer of hummus on the top slice helps hold it in place.

The bread stays untoasted for a soft sandwich, though light toasting is an option. Slice the vegetables thinly, dry them well, and assemble just before serving so the layers stay put and the bread does not soften.

Ingredients for Vegetarian Avocado Sandwiches

• 4 slices sturdy seeded multigrain sandwich bread (160g)
• 1 large ripe avocado, flesh scooped out (about 150g)
• 1 teaspoon fresh lemon juice
• 1/8 teaspoon fine salt, or to taste
• A few grinds of black pepper
• 2 tablespoons hummus (30g)
• 1 medium ripe but firm tomato, thinly sliced (120g)
• 2 to 4 thin slices red onion (15g)
• 1/2 small cucumber, thinly sliced (75g)
• 1 loosely packed cup baby spinach or other tender leafy greens (25g)
• 1 loosely packed cup alfalfa or other mild sprouts (20g)

Optional for serving: 1 small carrot, cut into sticks.

How to Make Vegetarian Avocado Sandwiches

Makes 2 whole sandwiches in about 10 minutes.

1. Prepare the vegetables: Thinly slice the tomato, cucumber, and red onion. Rinse the greens and sprouts if needed, then dry them well. Pat excess moisture from the tomato and cucumber. Cut the carrot into sticks if serving it alongside.
2. Mash the avocado: Scoop the avocado into a small bowl. Add the lemon juice, salt, and pepper, then mash with a fork until spreadable but still chunky.
3. Spread the bread: Spread the avocado across two bread slices and a thin layer of hummus across the other two, reaching close to the edges.
4. Layer the fillings: On each avocado-covered slice, add tomato, red onion, cucumber, greens, and a loose layer of sprouts. Stack the slices evenly rather than piling them in the center.
5. Close and serve: Set the hummus-covered slices on top, spread-side down. Press gently, just enough to secure the filling without crushing the sprouts. Serve the sandwiches whole and uncut, with carrot sticks alongside if desired.

How to Keep the Layers in Place

Thin vegetable slices are easier to stack than thick ones, and drying the produce keeps moisture from making the filling slip. The avocado and hummus give the layers something to hold onto. Keep the sprouts loose and generous, but leave enough room for the top slice to sit securely.

Should You Toast the Bread?

Untoasted seeded bread gives the sandwich its soft, fresh finish. For extra crunch or sturdiness, lightly toast the slices before adding the spreads. Toasting is optional; keep the assembled sandwich fresh rather than grilling it.

Make-Ahead and Storage

For the best texture and avocado color, assemble the sandwiches shortly before serving. If preparing ahead, refrigerate the cut vegetables separately and mash the avocado close to assembly. Lemon adds brightness, but it will not guarantee that the avocado stays green.

If necessary, wrap an assembled sandwich tightly and refrigerate it for up to 24 hours. Expect the bread to soften and the avocado to discolor or change flavor. Freezing is not recommended.

Nutrition

Approximate nutrition per sandwich, based on 2 sandwiches and the core ingredients: 370 calories, 15g protein, 17g fat, and 53g carbohydrates. Per 100g: about 125 calories, 5g protein, 6g fat, and 18g carbohydrates. Values vary with the bread and hummus used.