Breakfast€

Healthy Whole-Grain Sandwiches with Hummus and Colorful Vegetables

Prepare quick and nutritious sandwiches with hummus and vegetables, packed with fiber and vitamins. The perfect choice for a healthy and refreshing fit meal on the go.

Prep time
10 min
Cook time
0 min
Total time
10 min
Servings
2

Recipe

Bread, mulitgrain, commercial
4 slice
Hummus, commercial
6 tbsp
Carrots, mature, raw
1 medium
Peppers, bell, red, raw
1 medium
Cucumber, with peel, raw
0.5 large
Spinach, baby
1 handful
Tomato, roma
1 medium
Salt, table, iodized
1 pinch
Spices, pepper, black
1 pinch
Lemon juice, raw
1 tsp

Per servingTotal
Calories:265 kcal530 kcal
Protein:9 g18 g
Carbohydrates:40 g80 g
Fat:7 g14 g
Micronutrients
Sugar:9.8 g19.6 g
Saturated fat:1.8 g3.5 g
Cholesterol:0 mg0 mg
Sodium:534.1 mg1068.2 mg
Potassium:826.5 mg1652.9 mg
Calcium:126.7 mg253.4 mg
Iron:3.5 mg6.9 mg
Magnesium:118.9 mg237.8 mg
Zinc:2.2 mg4.4 mg
Phosphorus:284.2 mg568.3 mg
Vitamin C:95.5 mg191 mg
Vitamin A:392.9 µg785.7 µg
Vitamin D:0 µg0 µg
Vitamin B12:0 µg0 µg

Instructions

1
Peel and grate the carrot, and cut the remaining vegetables (bell pepper, cucumber, and tomato) into thin slices.
2
Gently pat the cucumber and tomato slices with a paper towel to remove excess moisture.
3
Evenly spread all four slices of whole-grain bread with hummus, which will serve as a tasty protective layer against sogginess.
4
Arrange baby spinach on two slices of bread, then add the tomato, cucumber, bell pepper, and grated carrot.
5
Drizzle the vegetables with lemon juice, season lightly with salt and pepper, and close with the remaining slices of bread.

Nutritional benefits

Thanks to its high content of dietary fiber and vitamins, this dish supports healthy energy flow and contributes to regular digestion.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.