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


If you're on the hunt for a delightful and nutritious vegetarian lunch option, look no further than these Hummus and Feta Sandwiches on Whole Grain Bread. Packed with flavors and textures, this meal is both satisfying and vibrant, making it the perfect main dish for lunch or dinner. The combination of creamy hummus, tangy feta, and crisp cucumbers will tantalize your taste buds, while fresh herbs like cilantro and mint elevate this sandwich to new heights.

In just 45 minutes, you can whip up these delicious sandwiches that serve two, perfect for sharing or for enjoying leftovers the next day. Rich in protein from the organic garbanzo beans and healthy fats from the tahini and olive oil, these sandwiches provide a wholesome energy boost without sacrificing flavor. Plus, with only 637 calories per serving, you can indulge without guilt.

This recipe is not just a meal; it's an experience filled with fresh ingredients and a burst of Mediterranean flair. Each bite offers a perfect harmony of tastes and textures, making it an ideal choice for anyone eager to explore vegetarian cuisine. So grab your food processor and get ready to delight in these Hummus and Feta Sandwiches that are sure to impress both you and your guests!

Ingredients

  • 14 ounce garbanzo beans organic drained canned (chickpeas)
  •  cilantro sprigs fresh
  •  persian cucumber 4-inch piece hothouse cucumber english thinly sliced
  • ounces feta cheese cut into 1/4-inch-thick slices
  •  mint leaves fresh
  •  garlic clove peeled
  • teaspoons jalapeño chile minced seeded
  • tablespoons juice of lemon fresh ()
  • 12 inch x grain bread whole
  • tablespoons olive oil 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%
    Vitamin E:2.52mg
    16.82%
    Potassium:588.78mg
    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