Hummus and Feta Sandwiches on Whole Grain Bread

Vegetarian
Health score
46%
Hummus and Feta Sandwiches on Whole Grain Bread
45 min.
2
637kcal

Suggestions


Are you looking for a quick, delicious, and nutritious lunch option that satisfies both your cravings and your dietary preferences? Look no further than these Hummus and Feta Sandwiches on Whole Grain Bread! This vegetarian delight is not only easy to prepare, but it also packs a flavor punch that will leave you feeling satisfied and energized.

Imagine creamy hummus made from organic garbanzo beans blended with fresh herbs and zesty lemon juice, all spread generously on hearty whole grain bread. The addition of crunchy cucumber slices and the sharp, tangy notes of feta cheese create a delightful contrast that's sure to delight your taste buds. Topped off with a hint of jalapeño for a charming kick and fresh mint and cilantro for an aromatic touch, this sandwich is truly a feast for the senses.

Whether you’re enjoying it for lunch, dinner, or any time in between, this wholesome meal can be whipped up in just 45 minutes, making it ideal for those busy days when you want something special without the hassle. With only 637 calories per serving, indulge in a guilt-free meal that fuels your day. Plus, you can prepare the hummus ahead of time, making it even more convenient. Dive into this scrumptious sandwich and elevate your lunch game today!

Ingredients

  • 14 ounce garbanzo beans organic drained canned (chickpeas)
  •  cilantro leaves fresh
  •  persian cucumber english thinly sliced
  • ounces feta cheese cut into 1/4-inch-thick slices
  •  mint leaves fresh
  •  garlic clove peeled
  • teaspoons jalapeno minced seeded
  • tablespoons juice of lemon fresh ()
  • 12 inch bread whole
  • tablespoons olive oil extra virgin extra-virgin
  • tablespoons tahini (sesame seed paste)

Equipment

    Directions

    1. Using on/off turns,finely chop garbanzo beansand garlic in processor.
    2. Add 3tablespoons lemon juice andremaining ingredients; process tocoarse puree. Season to taste withsalt and pepper and more lemonjuice, if desired. DO AHEAD: Can bemade 1 week ahead.
    3. Transfer toairtight container and chill.
    4. Spread 2tablespoons hummus over eachbread slice. Top 2 bread sliceswith sliced cucumber, mint, andcilantro, dividing equally. Arrangeslices of feta atop cilantro. Topeach with second bread slice andpress gently to compact slightly.
    5. Cut sandwiches in half.
    6. * Available at some supermarketsand at natural foods stores and
    7. Middle Eastern markets.

    Nutrition Facts

    Calories637kcal
    Protein14.71%
    Fat58.29%
    Carbs27%

    Properties

    Glycemic Index
    115.51
    Glycemic Load
    12.02
    Inflammation Score
    -8
    Nutrition Score
    31.200869715732%

    Flavonoids

    Eriodictyol
    2.33mg
    Hesperetin
    3.66mg
    Naringenin
    0.31mg
    Apigenin
    0.23mg
    Luteolin
    0.59mg
    Kaempferol
    0.04mg
    Myricetin
    0.03mg
    Quercetin
    2.49mg

    Nutrients percent of daily need

    Calories:637.11kcal
    31.86%
    Fat:42.7g
    65.69%
    Saturated Fat:11.7g
    73.1%
    Carbohydrates:44.51g
    14.84%
    Net Carbohydrates:32.99g
    12%
    Sugar:1.96g
    2.18%
    Cholesterol:50.46mg
    16.82%
    Sodium:1279.06mg
    55.61%
    Alcohol:0g
    100%
    Alcohol %:0%
    100%
    Protein:24.24g
    48.48%
    Manganese:2.08mg
    104.17%
    Vitamin B6:1.32mg
    65.9%
    Phosphorus:576.85mg
    57.68%
    Fiber:11.51g
    46.06%
    Calcium:427.23mg
    42.72%
    Vitamin B1:0.59mg
    39.47%
    Copper:0.76mg
    38.12%
    Vitamin B2:0.6mg
    35.03%
    Selenium:24.52µg
    35.03%
    Zinc:4.47mg
    29.77%
    Folate:111.1µg
    27.78%
    Vitamin K:28.58µg
    27.22%
    Magnesium:107.82mg
    26.95%
    Iron:4.68mg
    26%
    Vitamin C:19.38mg
    23.5%
    Potassium:588.78mg
    16.82%
    Vitamin E:2.52mg
    16.82%
    Vitamin A:809.19IU
    16.18%
    Vitamin B12:0.96µg
    15.97%
    Vitamin B3:3mg
    15%
    Vitamin B5:1.41mg
    14.09%
    Vitamin D:0.23µg
    1.51%
    Source:Epicurious