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Mediterranean medleys recipe

A sandwich filled with hummus and a mixture of roasted vegetables and slices of chicken

Prep time
15 mins

Cooking time
25 mins

Medium effort


  • 1 pepper, any colour, deseeded and chopped
  • 1 courgette, sliced
  • 1 small red onion, chopped
  • 8 cherry tomatoes, halved
  • 2 tsp olive oil
  • 2 tsp fresh rosemary, chopped (dried is also fine)
  • 8 slices wholemeal bread
  • 3 tbsp reduced-fat hummus
  • 100g skinless and boneless roast chicken breasts, sliced
  • 2 handfuls mixed salad leaves
  • 1 pinch ground black pepper
Nutritional information

Nutritional analysis, per serving (1/4 recipe)

  • 1,423kJ / 339kcal
  • 20g protein
  • 40.9g carbohydrate, of which 7.8g sugars
  • 8.4g fat, of which 1.3g saturates
  • 9.9g fibre
  • 440mg sodium, equivalent to 1.1g salt


Preheat the oven to 200C/fan oven 180C/gas mark 6.


Put the vegetables on to a baking sheet and sprinkle with the oil. Add the rosemary and season with black pepper. Roast for 20 to 25 minutes, until the vegetables are tender.

Roast the vegetables in advance, then cool them. Keep them in a covered dish in the fridge for up to 3 days, ready to use for the sandwiches.


To make the sandwiches, spread each slice of bread with hummus, then top 4 slices with the chicken. Share the cooled vegetables between them and add some salad leaves. Top with the remaining slices of bread, cut in half and serve.

For a vegetarian version, have a little reduced-fat grated cheese instead of chicken, or simply use some extra hummus.