Fresh and Flavorful: The Ultimate Chopped Veggie Sandwich

Chopped Veggie Sandwiches are a vibrant celebration of fresh, local ingredients, perfect for any meal of the day. These sandwiches highlight the best of what nature has to offer, combining a variety of colorful vegetables finely chopped together to create a delicious, nutritious filling. Using fresh, locally-sourced vegetables not only supports local farmers but also ensures you’re getting the highest quality produce at the peak of its flavor. Each bite of this sandwich bursts with freshness and vitality, making it a wholesome and satisfying choice for health-conscious eaters.

Vegetables play a crucial role in a balanced diet, providing essential vitamins, minerals, and fiber that are vital for maintaining good health. This Chopped Veggie Sandwich is a fantastic way to incorporate a diverse array of veggies into your daily routine. The finely chopped ingredients blend together harmoniously, offering a medley of textures and flavors that keep your taste buds delighted. Whether you’re enjoying it for lunch, a light dinner, or even a snack, this sandwich is a simple yet powerful way to boost your vegetable intake and reap the benefits of a plant-based meal.

Chopped sandwiches have surged in popularity, and it’s easy to see why. They offer a modern twist on traditional sandwiches, where the ingredients are meticulously chopped to ensure each bite is packed with an even distribution of flavors. This method not only enhances the taste but also makes the sandwich easier to eat and more enjoyable. The Chopped Veggie Sandwich stands out as a versatile option that can be easily customized to suit your preferences, allowing you to mix and match your favorite vegetables and condiments to create a sandwich that’s uniquely yours.

Serving a Chopped Veggie Sandwich is a wonderful way to showcase the beauty and flavor of fresh vegetables. It’s perfect for picnics, packed lunches, or casual gatherings with friends and family. The simplicity of the ingredients, combined with the thoughtful preparation, makes this sandwich both an eye-catching and mouth-watering addition to any menu. Embrace the trend of chopped sandwiches and enjoy the delightful, nutritious benefits of this colorful and tasty recipe.

A very generous thank you to CPMA for sponsoring this recipe. It is an honour to work with brands that align with our values and make it possible for us to share these recipes with you. We love the Half Your Plate program because it aims to educate Canadians of all ages about the importance of fresh produce consumption and encourages them to fill half their plates with fruits and vegetables to improve their health.  As always, all recipes and opinions remain our own.  Visit the Half Your Plate website for more information!

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Chopped Veggie Sandwich

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  • Author: The Kilted Chef
  • Yield: Serves 4


Units Scale
  • 1 large cucumber
  • 1 large tomato
  • 1 bell pepper (any color)
  • 1 small red onion
  • 1/2 cup shredded carrots
  • 1/2 cup fresh spinach or arugula
  • 1/4 cup fresh basil
  • 1/4 cup fresh parsley
  • 1/2 cup crumbled feta cheese (optional)
  • 1/4 cup hummus (any flavor)
  • 1/4 cup Greek yogurt or mayonnaise
  • 2 tablespoons olive oil
  • 1 tablespoon red wine vinegar
  • Salt and pepper to taste
  • 8 slices whole grain or sourdough bread



  1. Prepare the Veggies:
  2. Place the cucumber, tomato, bell pepper, red onion, shredded carrots, spinach or arugula, fresh basil, and fresh parsley on a large cutting board
  3. Use a large knife to chop all the vegetables together very finely, mixing them as you chop.
  4. Add the crumbled feta cheese and mix it in with the chopped veggies on the board.
  5. Make the Dressing:
  6. In a small bowl, whisk together the olive oil, red wine vinegar, salt, and pepper.
  7. Pour the dressing over the chopped veggies on the board and toss to coat evenly.
  8. Prepare the Sandwich Spread.
  9. In another small bowl, mix together the hummus and Greek yogurt or mayonnaise until well combined.
  10. Assemble the Sandwiches:
  11. Lay out the 8 slices of bread. Spread a layer of the hummus mixture on one side of each slice.
  12. Divide the finely chopped veggie mixture evenly among 4 of the bread slices, piling it high.
  13. Top each veggie-loaded slice with another slice of bread, hummus side down, to form a sandwich.
  14. Serve:
  15. Cut each sandwich in half, if desired, and serve immediately.
  • Category: Mains, Vegetables, Entrees