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Vegetable Hummus Sandwiches

 

19

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

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

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

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Comments

Nutrition Facts

Serving Size 100g (3.5 oz)
Amount per Serving
Calories 8919% of calories 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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