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


Indulge in a delightful culinary experience with our Hummus and Feta Sandwiches on Whole Grain Bread, a perfect vegetarian option that is both nutritious and satisfying. This recipe is not only easy to prepare but also packed with flavor, making it an ideal choice for lunch, dinner, or any time you crave a wholesome meal.

Imagine biting into a sandwich where the creamy texture of homemade hummus meets the tangy richness of feta cheese, all nestled between slices of hearty whole grain bread. The addition of fresh herbs like cilantro and mint, along with crisp cucumber slices, elevates this dish to a whole new level of freshness. With a preparation time of just 45 minutes, you can whip up this delicious meal in no time, making it perfect for busy weekdays or leisurely weekends.

Each serving is not only a feast for the taste buds but also a healthy choice, boasting a caloric breakdown that includes a good balance of protein, fats, and carbohydrates. Whether you're a seasoned vegetarian or simply looking to incorporate more plant-based meals into your diet, these sandwiches are sure to impress. So gather your ingredients and get ready to enjoy a delightful and nutritious meal that will leave you feeling satisfied and energized!

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%
    Selenium:24.52µg
    35.03%
    Vitamin B2:0.6mg
    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