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Mediterranean Roasted Vegetable Sandwich with Broccoli Sprouts and Hummus

Updated on November 10, 2019
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Melanie is an avid vegan homemaker who has been enjoying cooking and experimenting in the kitchen for over 15 years.

It's a Process, But It's Worth It

I have made this sandwich on and off for years, but I was recently inspired to post this recipe, because the executive chef where I work ran a similar special. It looked delicious, however, the flatbread used was not vegan. Alas, my excitement dwindled as I would not be having a panini that day, just a salad like usual. My elation only abated more as none of our guests decided to sample our vegetarian option. Though our seemingly carnivorous guests did not care for it, I know that there are plenty of other people out there who would. The world is going vegan, after all, and many times that requires us to learn new techniques and try different ideas. I mean, 'cause vegans don't just eat salads every meal right? Right.

Disclaimer - this is not a simple recipe. However, it is well worth the effort you will put into it. The caramelized onions take the longest out of everything, but it is mostly a hands off task. If you ever have a day when you're spending a lot of time in the kitchen, it would be a good idea to just whip these up while you're in there. That way it's not taking extra time out of your day. If you don't know how to make them, I have an easy to follow step-by-step guide on how to do it here. Roasting the red bell peppers is also a bit time consuming, but I believe in doing it myself. I enjoy the process, though I know not everyone does, but it is really not so bad when you do a large batch all at once. I just keep a big jar of them in the fridge and use them as needed. You can buy them already prepared at the store, but they are expensive if you ask me and there are usually preservatives in them which I like to avoid at all costs. If nothing else, this is a good technique to learn to develop your cooking knowledge, so let's just use that as motivation.

The remaining components are easy and quick to prepare. A good tip is to make extra amounts of each ingredient and use them to create different recipes. I used the leftover veggies to create Mediterranean bowls for myself, which were out of this world! Of course you could use them with pasta, to make a pizza or casserole, etc. Experiment and have fun with it!

Preparing the Sandwich

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If you don't already have caramelized onions laying around, you're going to want to start them first because they take the longest to do. Here is the finished product after about 90 minutes of cooking.Roast the red bell peppers second because they'll take time to fully cook, and they'll need some time to cool down afterwards. It's easy to multi-task with these in the oven, so preparing the remaining ingredients at the same time is a cinch.The eggplants will be prepared thirdly, because the salt will need to sit on them to draw out moisture and bitterness.Next are the portabellas. Simply use a spoon to remove the gills, wipe them with a cloth to remove dirt, and slice them into 1/2 inch slices.The zucchini roasts quickly so watch out. When removing them from the oven, they should still have a little bite to them. They will continue to cook once removed from the oven so it's imperative to take them out just before they're done.You absolutely do not have to use this bread or this hummus, this is just what I used. I'm sure these would be delicious stuffed into a pita or perhaps on a flatbread for a panini with plain hummus. Play around with it and have fun!Again, you can use any kind of sprouts you have available to you. I just prefer broccoli sprouts because they have the best flavor to me, plus I'm more fond of them because of their nutritional profile.Here is the sandwich, nicely layered and looking scrumptious!
If you don't already have caramelized onions laying around, you're going to want to start them first because they take the longest to do. Here is the finished product after about 90 minutes of cooking.
If you don't already have caramelized onions laying around, you're going to want to start them first because they take the longest to do. Here is the finished product after about 90 minutes of cooking.
Roast the red bell peppers second because they'll take time to fully cook, and they'll need some time to cool down afterwards. It's easy to multi-task with these in the oven, so preparing the remaining ingredients at the same time is a cinch.
Roast the red bell peppers second because they'll take time to fully cook, and they'll need some time to cool down afterwards. It's easy to multi-task with these in the oven, so preparing the remaining ingredients at the same time is a cinch.
The eggplants will be prepared thirdly, because the salt will need to sit on them to draw out moisture and bitterness.
The eggplants will be prepared thirdly, because the salt will need to sit on them to draw out moisture and bitterness.
Next are the portabellas. Simply use a spoon to remove the gills, wipe them with a cloth to remove dirt, and slice them into 1/2 inch slices.
Next are the portabellas. Simply use a spoon to remove the gills, wipe them with a cloth to remove dirt, and slice them into 1/2 inch slices.
The zucchini roasts quickly so watch out. When removing them from the oven, they should still have a little bite to them. They will continue to cook once removed from the oven so it's imperative to take them out just before they're done.
The zucchini roasts quickly so watch out. When removing them from the oven, they should still have a little bite to them. They will continue to cook once removed from the oven so it's imperative to take them out just before they're done.
You absolutely do not have to use this bread or this hummus, this is just what I used. I'm sure these would be delicious stuffed into a pita or perhaps on a flatbread for a panini with plain hummus. Play around with it and have fun!
You absolutely do not have to use this bread or this hummus, this is just what I used. I'm sure these would be delicious stuffed into a pita or perhaps on a flatbread for a panini with plain hummus. Play around with it and have fun!
Again, you can use any kind of sprouts you have available to you. I just prefer broccoli sprouts because they have the best flavor to me, plus I'm more fond of them because of their nutritional profile.
Again, you can use any kind of sprouts you have available to you. I just prefer broccoli sprouts because they have the best flavor to me, plus I'm more fond of them because of their nutritional profile.
Here is the sandwich, nicely layered and looking scrumptious!
Here is the sandwich, nicely layered and looking scrumptious!

How to Roast a Red Bell Pepper

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Set your oven to a high broil with the rack in the middle of the oven. Place all the peppers on a sheet pan. Make sure the pan you use has a raised edge on it. The peppers will let off their juices and you don't want it dripping all over your oven!After the initial 13 minute cook time, give them a quarter turn and roast the remaining sides for 5 minutes each. The skin should be blackened and the peppers wilted. You want this to happen because it makes the skin papery and easy to peel off.The skin should peel off with ease if roasted properly. If the skin won't seem to budge, you can either try using a dry cloth to wipe away the skin, or throw them back in the oven to broil a little longer.Completely remove the skin, all the seeds, and the stem from each pepper.
Set your oven to a high broil with the rack in the middle of the oven. Place all the peppers on a sheet pan. Make sure the pan you use has a raised edge on it. The peppers will let off their juices and you don't want it dripping all over your oven!
Set your oven to a high broil with the rack in the middle of the oven. Place all the peppers on a sheet pan. Make sure the pan you use has a raised edge on it. The peppers will let off their juices and you don't want it dripping all over your oven!
After the initial 13 minute cook time, give them a quarter turn and roast the remaining sides for 5 minutes each. The skin should be blackened and the peppers wilted. You want this to happen because it makes the skin papery and easy to peel off.
After the initial 13 minute cook time, give them a quarter turn and roast the remaining sides for 5 minutes each. The skin should be blackened and the peppers wilted. You want this to happen because it makes the skin papery and easy to peel off.
The skin should peel off with ease if roasted properly. If the skin won't seem to budge, you can either try using a dry cloth to wipe away the skin, or throw them back in the oven to broil a little longer.
The skin should peel off with ease if roasted properly. If the skin won't seem to budge, you can either try using a dry cloth to wipe away the skin, or throw them back in the oven to broil a little longer.
Completely remove the skin, all the seeds, and the stem from each pepper.
Completely remove the skin, all the seeds, and the stem from each pepper.

How to Prepare the Eggplant

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Cut off the top and bottom of the eggplant, and slice it lengthwise into 1/2 inch slices.Sprinkle salt onto both sides of each slice. I don't measure the amount but I would guess that it's about 1/8 teaspoon per slice. Not too much, just enough to cover them.Place them in a colander either over a bowl or over your sink, and allow them to sit and drain out for 20-30 minutes.After the time is up, rinse them off and pat them until they are mostly dry Place them on a well-oiled baking sheet, lightly spray them with oil, sprinkle with salt and pepper, and bake them for about 20-25 minutes at 375°.
Cut off the top and bottom of the eggplant, and slice it lengthwise into 1/2 inch slices.
Cut off the top and bottom of the eggplant, and slice it lengthwise into 1/2 inch slices.
Sprinkle salt onto both sides of each slice. I don't measure the amount but I would guess that it's about 1/8 teaspoon per slice. Not too much, just enough to cover them.
Sprinkle salt onto both sides of each slice. I don't measure the amount but I would guess that it's about 1/8 teaspoon per slice. Not too much, just enough to cover them.
Place them in a colander either over a bowl or over your sink, and allow them to sit and drain out for 20-30 minutes.
Place them in a colander either over a bowl or over your sink, and allow them to sit and drain out for 20-30 minutes.
After the time is up, rinse them off and pat them until they are mostly dry Place them on a well-oiled baking sheet, lightly spray them with oil, sprinkle with salt and pepper, and bake them for about 20-25 minutes at 375°.
After the time is up, rinse them off and pat them until they are mostly dry Place them on a well-oiled baking sheet, lightly spray them with oil, sprinkle with salt and pepper, and bake them for about 20-25 minutes at 375°.

Ingredients

  • 4 red bell peppers, rinsed, whole
  • 1-2 eggplants, 1/2 inch slice
  • 3-4 yellow onions, 1/4 inch slice
  • 10-12 portabella mushrooms, stem and gills removed, 1/2 inch slice
  • 1-2 tablespoons chablis or riesling
  • 3-4 zucchini, 1/4 inch slice
  • 1 loaf bread or pita, of your choosing
  • 1 container hummus, of your choosing
  • 1 container sprouts, of your choosing
  • To taste salt and pepper

Instructions

  1. Caramelize the onions according to the recipe above.
  2. Roast the bell peppers according to the instructions above. Then set them aside to cool until the remaining ingredients are prepared.
  3. Bake the eggplant according to the instructions above. Set aside.
  4. Prepare the portabellas by wiping them with a dry cloth to remove any dirt. Then remove the stems and scoop out the gills with a spoon. As you slice them into 1/2 inch slices, heat a pan over medium-high heat, add the oil, and toss in the mushrooms. Do not stir them! Let them sear for about a minute and toss in the wine and then the garlic, salt, and pepper. Let them cook for about 7-10 minutes or until they are completely tender. Set aside.
  5. Slice the zucchini using a mandoline for even slicing, and arrange them onto an oiled sheet pan. Sprinkle them with salt and pepper and bake at 375° for about 6-8 minutes. They should still have bite to them when they are removed from the oven because they will continue to cook afterwards. Set aside.
  6. At this point the red bell peppers should be cool enough for you to remove all the seeds, stems, and skins from them. Place them aside.
  7. The caramelized onions should be about complete at this point. Don't forget to deglaze one final time before removing them from the pan.
  8. Prepare your sandwiches by layering all the ingredients as you wish. I started with a layer of hummus, sprouts on one half and portabellas and onions on the other, then all the flat laying vegetables in between. Serve with alongside sliced cucumbers and kalamata olives.

© 2019 Melanie

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