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Vegetable Hummus Sandwiches

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Recipe

 

Yield

8 servings

Prep

20 min

Cook

5 min

Ready

25 min
Low Fat, Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, Good source of fiber

Ingredients

Amount Measure Ingredient Features
½ cup scallions, spring or green onions
finely chopped
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½ cup green bell peppers
finely chopped
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3 tablespoons parsley leaves
chopped, fresh
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1 tablespoon sesame seeds
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1 tablespoon mayonnaise
low calorie
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½ teaspoon oregano
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½ teaspoon garlic powder
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tablespoon sweet red bell peppers
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½ teaspoon mint leaves
dried
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15 ounces chickpeas (garbanzo beans)
rinsed and drained
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4 each pita bread, whole wheat
6 inches, cut in half crosswise
*
½ cup monterey jack cheese
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1 each tomatoes
cut into 8 1/4 inch slices
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2 cups alfalfa sprouts
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Ingredients

Amount Measure Ingredient Features
118 ml scallions, spring or green onions
finely chopped
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118 ml green bell peppers
finely chopped
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45 ml parsley leaves
chopped, fresh
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15 ml sesame seeds
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15 ml mayonnaise
low calorie
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2.5 ml oregano
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2.5 ml garlic powder
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1.9 ml sweet red bell peppers
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2.5 ml mint leaves
dried
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433.5 ml/g chickpeas (garbanzo beans)
rinsed and drained
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4 each pita bread, whole wheat
6 inches, cut in half crosswise
*
118 ml monterey jack cheese
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1 each tomatoes
cut into 8 1/4 inch slices
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473 ml alfalfa sprouts
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Directions

Combine green onions, green pepper, parsley, sesame seeds, mayonnaise, oregano, garlic powder, red pepper and mint flakes in a 1- quart casserole.

Cover with plastic wrap and vent.

Microwave at high for 3 min.

Place this mixture and garbanzo beans in processor.

Process 1 min. or until smooth.

Spoon about ¼ bean mixture (hummus) into each pita half; top with 1 teaspoon cheese.

Cover with paper towels and microwave at high for 1 min.

Cut tomato slices in half.

Open sandwiches and place 2 tomato slice halves and ¼ cup alfalfa sprouts into each sandwich half.

Serve immediately.



* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 100g (3.5 oz)
Amount per Serving
Calories 8919% from fat
 % Daily Value *
Total Fat 2g 3%
Saturated Fat 0g 1%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 184mg 8%
Total Carbohydrate 5g 5%
Dietary Fiber 3g 14%
Sugars g
Protein 8g
Vitamin A 8% Vitamin C 25%
Calcium 4% Iron 8%
* based on a 2,000 calorie diet How is this calculated?
 

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