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Mediterranean medleys recipe

Prepare the roasted vegetables in advance and they'll be ready to make these delicious sandwiches.

Prep: 15 mins
Cook: 25 mins
Serves 4

Nutritional information

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
  • 1.1g salt
A sandwich filled with hummus and a mixture of roasted courgette, aubergine, onion and pepper, and slices of chicken


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


  1. Preheat the oven to 200C (180C fan, gas mark 6).

  2. 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.

  3. 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, add a little reduced-fat grated cheese instead of chicken, or simply use some extra hummus.