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mediterranean sandwich cut in half on a blue plate
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5 from 3 votes

Mediterranean Sandwich with Veggies and Feta

A healthy vegetarian mediterranean sandwich with slices of fresh feta, chopped kalamata olives, sweet sliced tomatoes, and red pepper! A comforting simple meal that makes a delicious light lunch or dinner!
Prep Time5 mins
Cook Time10 mins
Total Time15 mins
Course: Main Course
Cuisine: American
Servings: 1 sandwich
Calories: 330kcal
Author: Anjali Shah

Ingredients

  • 2 slices Whole wheat bread
  • 2 oz Feta cheese
  • 1 tbsp red pepper chopped
  • 1 tbsp red onion diced
  • 2 slices tomato
  • 2 tbsp olives chopped (use 3-4 olives per panini)
  • tsp salt
  • tsp pepper
  • ¼ tsp oregano
  • ¼ tsp crushed red pepper flakes

Instructions

  • Finely chop the red pepper, and red onion. Thinly slice your tomato, and slice the cheese into approximately 2 oz slices. Use about 3 thin slices.
  • Layer your panini: Add the slices of cheese, followed by the the red peppers, red onion, sliced tomato, and olives. You can add as much as you like! Sprinkle with salt, pepper, oregano, and red pepper flakes. Add your second piece of bread.
  • Transfer your sandwich to a warmed panini press. If you do not have a panini press, you can grill the sandwich in a non-stick pan sprayed with cooking spray. If using the panini press, grill for about 3-5 minutes. If grilling on the stove toast on each side for about 3-4 minutes each side over medium heat.

Notes

Top Tips for Making Mediterranean Sandwiches
  • Don't go overboard on the cheese. Two ounces is plenty, and will keep this sandwich low calorie and healthy.
  • If you don't have a panini press grill the sandwich on a the stove in a non-stick pan with cooking spray. Cooking spray will allow the bread to toast and brown without adding the extra fat and calories from butter or oil.
  • Remember to let the sandwich cool for a few minutes before slicing it, that will ensure all the cheese and veggies don't ooze out of the sandwich immediately.
  • Serve with a small green salad, or a bowl of warm soup on cool days.

Nutrition

Serving: 1panini | Calories: 330kcal | Carbohydrates: 30g | Protein: 16g | Fat: 17g | Saturated Fat: 9g | Cholesterol: 50mg | Sodium: 1400mg | Potassium: 353mg | Fiber: 6g | Sugar: 8g