honey roasted carrot and hummus sandwiches

This time next week I’ll be sitting in class. Sitting. In. Class. It kind of snuck up on me, and now I’m alternating between being really excited and really terrified. I’m excited about pursuing my dreams, meeting new and presumably like-minded people, learning more about nutrition. I’m terrified I won’t know enough, people won’t like me, I’ll be the old lady of the class. Bah, nerves. We’ve all got ’em, right?

I’m going to try to keep working as much as possible while I’m in school, and I’m lucky to have two employers who are both being extremely flexible with me. Most days I’ll be going directly from school to work, so I’ve been brainstorming things to pack along to keep me fuelled over the course of a very long day.

Can I tell you something? Making sandwiches stresses me out. Not A sandwich, I can do that just fine, but sandwiches. Paul is the mastermind behind the Sandwich System, and he is a sandwich making genius. He can get the lettuce barrier just so and bang out a week’s worth of water-tight sandwiches in a breeze. Me, I fuss and fiddle and can never get the lettuce barrier quite right and I don’t like it one bit. We’ve worked out a sub-system where I often prep the ingredients; slice the tomatoes and cucumbers and whatnot, then he builds the sandwiches. Or I bake off a week’s worth of muffins while he does the sandwiches. It’s team work, our weekly lunch prep.

Hey, but this sandwich? It’s all golden honey roasted carrots and a healthy smear of hummus. It doesn’t need a lettuce barrier; it’s a low-stress operation. Unless you find roasting carrots or making hummus stressful, in which case I apologize. Let’s just all relax and have a sandwich. School isn’t here quite yet.

One year ago: Grilled Corn and Tomato Frittata
Two years ago: BC Summer Muffins

Honey Roasted Carrot and Hummus Sandwiches Recipe:

Fat, diagonal slices of carrot are tossed in a honey and olive oil glaze, sprinkled with sea salt, and roasted until golden. While they’re roasting you can whip up a batch of basic hummus, or fancy it up if you like. This recipe makes way more hummus than you need for the sandwiches, enjoy the leftovers as a dip with veggies, or with some crackers.

Makes 2 sandwiches with a thick carrot layer, or 4 with a single layer of carrots.


For the Honey Roasted Carrots:

4 large carrots
2 Tbsp honey
2 Tbsp extra virgin olive oil
1 tsp coarse sea salt

For the Basic Hummus

3 cups cooked chickpeas
4 Tbsp extra virgin olive oil
2 Tbsp water
1/4 – 1/3 cup lemon juice
2 Tbsp tahini paste
1 tsp sea salt
1 tsp ground cumin

4-8 slices of nice multigrain bread, depending on how many sandwiches you want to make.

Preheat your oven to 200 C / 400 F. Line a large baking sheet with parchment paper. Peel your carrots if you like (I did only for aesthetics, if you’re using organic carrots don’t bother, just give ’em a good scrub, but if your carrots aren’t organic then please peel them), then slice them on a sharp diagonal so you get long slices, about 1/2 cm thick. In a large bowl, whisk together honey and olive oil. If your honey isn’t the runny type just heat it slightly until it is a bit liquidy. Add the carrot slices to the bowl, then toss so everything is well coated in the honey glaze. Arrange carrot slices on the lined baking sheet in a single layer. Pop into the oven, and roast until they are soft and slightly brown around the edges, about 15 minutes. Remove from the oven to cool.

While the carrots are roasting you can make the hummus. In the bowl of a food processor combine, chickpeas, olive oil, 1/4 cup lemon juice, water, and tahini. Pulse a few times, then process, stopping to scrape down the sides as necessary. Taste the hummus and decide whether you want to use the rest of the lemon juice (I did). Add a bit of salt and pepper, and the cumin. Process again, then taste again and decide whether you need more salt.

Decide how many sandwiches you want to make. I always start my sandwiches by toasting the bread, especially if I’m making a few at a time to pack for lunches. For each sandwich, spread both slices of bread generously with hummus. Arrange slices of honey roasted carrots in either a single layer (for four sandwiches) or a double layer (for two extra carroty sandwiches) over one slice of the bread (No, YOU licked the extra honey glaze off the parchment). Top with the other slice of bread, and either pack away into your sandwich stowage device (sandwich keeper? plastic baggie? parchment paper?) or enjoy immediately.

Carrots are an excellent source of beta-carotene, a precursor to vitamin A, as well as vitamin C, and dietary fiber. Chickpeas are a super food! They’re a very good source of folate, protein, dietary fiber, phosphorus and iron. The fiber in chickpeas is mostly insoluble, which is really good for our digestive tracts. Chickpeas plus the whole wheat / multigrain bread forms a complete protein. Win!

All text and photos © The Muffin Myth 2012


  1. Kimberly Adkison says

    This recipe really intrigued me when I first saw it. So glad I tried it. Delicious and fun. So glad to have a sandwhich option again without all the meat, mayo and cheese! Thanks Katie.

  2. Kimberly says

    I just had this sandwich on marbled rye bread. Awesome! I’ve been missing having a sandwich for lunch and never thought of using roasted carrots like this. Thanks.

  3. Heather says

    Just happened to see your recipe on foodgawker. I was looking for something to make for dinner. I had some left over left hummus that needed to be eaten, carrots roast up in a snap and had some pita bread! Thanks to you my lunch was very tasty! Thumbs up from my hubby too!

  4. Dina Honke says

    Katie, what a lovely blog. This sandwich is just my kind of food. I am going to take a closer look around your blog and try some of the recipes. Happy to find you.

  5. Jess says

    Katie – we sure are synced up these days. I’m in sandwich-making mode over here as well. Those carrots look absolutely gorgeous – this is definitely a good “back-to-school” sandwich. Healthy and straightforward.

  6. Eileen says

    This sounds like a great sandwich! I would never have thought to use roasted carrots in a sandwich–but the combination with hummus is so perfect. 🙂


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