Hummus and Red Pepper Sandwich

Hummus and Red Pepper Sandwich

This roasted red pepper and hummus sandwich in seeded sourdough bread is full of flavour.  Seeded sourdough bread and vegetables support slower digestion and absorption of carbohydrates, making this sandwich ideal for prediabetics and those trying to lose weight.

Serves:  24 finger portions

Dietary: Vegan, vegetarian, dairy-free

Preparation time: 15 minutes

Cooking time: 20 minutes



3 medium red bell peppers

1 Tbsp mixed dried herbs

2 Tbsp olive oil

6 Tbsp Hummus (chickpeas & sesame seeds)

8 slices of seeded sourdough bread (milk, wheat, gluten)



  1. Cut the peppers into big chunks – approx. 6 pieces per pepper.
  2. Place into a plastic bag add the mixed herbs and olive oil. Massage the olive oil and herbs onto the pepper chunks.
  3. Pre-heat the oven at 180 oC /160 oC an/Gas Mark 4 for 5 minutes.
  4. Roast the peppers in the oven for 15 to 20 minutes or till the peppers have a charred look.
  5. Leave to cool and remove the skins.
  6. Layer the approx. 2/3 Tbsp of hummus on one side of each slice of bread.
  7. Place the roasted red peppers on the hummus.
  8. Cut the crusts off the bread and shape them to a square.



This recipe has been donated by Jatin Kumar, a London Metropolitan Nutrition Student



Per serving:
Total calories: 70 kcal
Fat: 4.2 g
Saturated Fat: 0.5 g
Carbohydrate 5.8 g
Total sugar: 1 g
Fibre: 1.2 g
Protein: 1.8 g
Salt: 0.24 g



  • This sandwich contains several vitamins, including Folate (B vitamin) and Vitamin C. It is also low in saturated fat.
  • Research suggests the fibre and vitamin C within the red peppers support blood sugar regulation and cardiovascular health.
  • Some research has found that seeded sourdough bread may promote gut health, which may benefit prediabetics, as good gut health helps control and improve insulin sensitivity.
  • Sourdough bread has also been found by some researchers to be much easier to digest and may have a lower glycaemic index.



  • Plain hummus was used in this sandwich, but different humus can be used, e.g. caramelised onions, pepper hummus.
  • You can also use different types of bread: e.g., rye, brown bread or millet bread.
  • Use more roasted veg, like courgettes, onions etc.