Hummus-Veggie Sandwich on Whole Grain

Vegetarian
Vegan
Dairy Free
Health score
47%
Hummus-Veggie Sandwich on Whole Grain
15 min.
4
260kcal

Suggestions


Looking for a delicious, nutritious meal that’s not only quick to prepare but also completely plant-based? Look no further than our Hummus-Veggie Sandwich on Whole Grain! This vibrant and satisfying sandwich is perfect for anyone, whether you're a seasoned vegetarian, a dedicated vegan, or simply seeking a healthier option for your lunch or snack.

Fresh, crisp vegetables like colorful bell peppers, peppery arugula, and crunchy radishes create a delightful medley of flavors and textures, while the rich hummus provides a creamy base that ties everything together. Topped off with a zesty drizzle of roasted garlic-flavored olive oil and a splash of fresh lemon juice, this sandwich is bursting with taste. The whole grain bread not only adds depth but also packs in fiber, making each bite as wholesome as it is gratifying.

With just 15 minutes of preparation time, this dish makes a perfect starter or snack for gatherings, or even as a quick meal when you’re on the go. Whether you’re enjoying it during a picnic, serving it at a dinner party, or just satisfying your afternoon cravings, this hummus-veggie delight is sure to impress with its bold flavors and nutritious benefits. So roll up your sleeves and dive into a deliciously vibrant world of flavors with our Hummus-Veggie Sandwich on Whole Grain!

Ingredients

  • 0.3 cup alfalfa sprouts 
  • 0.5 cup baby arugula 
  • 0.8 cup water 
  • tablespoon juice of lemon fresh
  • slices grain bread whole
  • tablespoon roasted garlic-flavored olive oil 
  •  radishes thinly sliced
  • servings salt and cracked pepper to taste
  •  bell pepper red yellow sliced

Equipment

    Directions

    1. Spread bread slices evenly on 1 side with hummus. On 4 slices, layer bell pepper and arugula. On 4 remaining slices, layer radishes and sprouts. Stir together olive oil and lemon juice; drizzle over vegetables. Season with salt and pepper to taste.
    2. Combine sandwich halves.

    Nutrition Facts

    Calories260kcal
    Protein16.55%
    Fat33.9%
    Carbs49.55%

    Properties

    Glycemic Index
    47.3
    Glycemic Load
    15.79
    Inflammation Score
    -8
    Nutrition Score
    18.148260966591%

    Flavonoids

    Pelargonidin
    2.53mg
    Eriodictyol
    0.18mg
    Hesperetin
    0.54mg
    Naringenin
    0.05mg
    Luteolin
    0.19mg
    Isorhamnetin
    0.11mg
    Kaempferol
    0.91mg
    Quercetin
    0.33mg

    Nutrients percent of daily need

    Calories:260.2kcal
    13.01%
    Fat:10.05g
    15.47%
    Saturated Fat:1.58g
    9.88%
    Carbohydrates:33.06g
    11.02%
    Net Carbohydrates:26.15g
    9.51%
    Sugar:3.94g
    4.38%
    Cholesterol:0mg
    0%
    Sodium:624.3mg
    27.14%
    Alcohol:0g
    100%
    Alcohol %:0%
    100%
    Protein:11.04g
    22.08%
    Manganese:1.6mg
    80.12%
    Vitamin C:40.72mg
    49.36%
    Fiber:6.92g
    27.68%
    Selenium:15.73µg
    22.47%
    Vitamin B1:0.32mg
    21.51%
    Phosphorus:211.96mg
    21.2%
    Magnesium:81.99mg
    20.5%
    Vitamin A:1011.08IU
    20.22%
    Folate:80.65µg
    20.16%
    Copper:0.38mg
    19.18%
    Iron:2.79mg
    15.49%
    Vitamin B3:3.07mg
    15.37%
    Vitamin B6:0.31mg
    15.36%
    Zinc:1.95mg
    13.03%
    Calcium:117.15mg
    11.72%
    Vitamin K:11.55µg
    11%
    Potassium:332.59mg
    9.5%
    Vitamin B2:0.16mg
    9.15%
    Vitamin E:1.29mg
    8.62%
    Vitamin B5:0.58mg
    5.77%
    Source:My Recipes