Save to Pinterest Fresh, crisp cucumbers and creamy Greek yogurt with herbs, nestled between whole-grain bread, make these sandwiches a light, flavorful treat. This easy-to-prepare vegetarian lunch is perfect for anyone seeking a refreshing meal that is both nutritious and satisfying.
Save to Pinterest The secret to this sandwich lies in the balance of textures. By combining a creamy yogurt and feta base with crisp vegetables and soft alfalfa sprouts, you create a lunch that feels sophisticated yet remains incredibly simple to assemble.
Ingredients
- 1 cup diced English cucumber
- 1/8 tsp salt
- 2 tbsp low-fat Greek yogurt (such as Fage)
- 2 tbsp crumbled feta cheese
- 1 tbsp chopped fresh herbs (dill and chives recommended)
- 1/2 tsp fresh lemon juice
- 1/4 tsp grated lemon zest
- 1/8 tsp black pepper
- 4 slices whole-grain bread
- 2 thin slices red onion
- 1/2 cup alfalfa sprouts
Instructions
- Step 1
- In a medium bowl, toss the diced cucumber with the salt. Let sit for 10 minutes to draw out excess moisture.
- Step 2
- Meanwhile, in a separate bowl, combine Greek yogurt, feta cheese, chopped herbs, lemon juice, lemon zest, and black pepper. Mix until well combined.
- Step 3
- After 10 minutes, drain the cucumbers and pat dry with a paper towel to remove excess moisture. Add the cucumbers to the yogurt mixture and stir until evenly coated.
- Step 4
- Lay out the bread slices. Divide the alfalfa sprouts between two slices.
- Step 5
- Top the sprouts with the cucumber salad mixture, then add a slice of red onion to each.
- Step 6
- Place the remaining bread slices on top. Cut sandwiches in half if desired.
- Step 7
- Serve immediately for best freshness and texture.
Zusatztipps für die Zubereitung
Drawing out the moisture from the cucumbers is a vital step. Using a paper towel to pat them thoroughly dry after the 10-minute salt rest ensures that your yogurt mixture stays thick and creamy rather than becoming watery inside the sandwich.
Varianten und Anpassungen
For extra crunch, try adding thinly sliced radishes or a few baby spinach leaves. If you have dietary restrictions, use gluten-free bread for a gluten-free version, or substitute the feta and yogurt with plant-based alternatives for a vegan sandwich.
Serviervorschläge
These sandwiches are best served immediately to enjoy the contrast between the fresh vegetables and the bread. They pair beautifully with a light side salad or a cup of soup for a complete lunch experience.
Save to Pinterest With only 190 calories and 9 grams of protein per sandwich, this Easy Cucumber Salad Sandwich is a healthy and light way to fuel your day. Enjoy the crisp, cool flavors and the simple joy of a well-made vegetarian meal.
Common Recipe Questions
- → How long do these sandwiches stay fresh?
These are best enjoyed immediately after assembling to maintain the crisp texture of the cucumbers and sprouts. If you need to prepare ahead, keep the cucumber mixture separate from the bread and assemble just before eating.
- → Can I make these dairy-free?
Yes, substitute the Greek yogurt with a plant-based alternative and use vegan feta or omit the cheese entirely. The lemon and herbs still provide plenty of flavor.
- → What type of cucumber works best?
English cucumbers are ideal because they have thin skin, minimal seeds, and a sweet, mild flavor. Regular cucumbers work too—just peel them if the skin is thick.
- → Can I add other vegetables?
Absolutely. Thinly sliced radishes, bell peppers, or baby spinach make great additions. Just keep the fillings thinly sliced so the sandwiches remain easy to bite through.
- → Why do I need to salt the cucumbers first?
Salting draws out excess moisture from the cucumbers, preventing the bread from becoming soggy. This 10-minute step ensures your sandwiches stay crisp and fresh.