Breakfast$
Cucumber, Tomato and Hummus Sandwich
A refreshing and crunchy hummus sandwich on whole grain bread for a quick breakfast or snack.
Prep time
10 min
Cook time
0 min
Total time
10 min
Servings
2
Recipe
Bread, mulitgrain, commercial
4 sliceHummus, commercial
100 gCucumber, with peel, raw
1 mediumTomato, roma
1 mediumOnions, red, raw
30 gSpinach, baby
30 gPer servingTotal
Calories:310 kcal620 kcal
Protein:13 g26 g
Carbohydrates:43 g86 g
Fat:12 g24 g
Micronutrients
Sugar:7.5 g15 g
Saturated fat:1.9 g3.7 g
Cholesterol:0 mg0 mg
Sodium:461.5 mg922.9 mg
Potassium:747 mg1494 mg
Calcium:128.1 mg256.2 mg
Iron:3.5 mg7 mg
Magnesium:124.3 mg248.6 mg
Zinc:2.2 mg4.4 mg
Phosphorus:286.8 mg573.5 mg
Vitamin C:20.1 mg40.2 mg
Vitamin A:64.8 µg129.6 µg
Vitamin D:0 µg0 µg
Vitamin B12:0 µg0 µg
Instructions
1
Generously spread hummus on one side of all 4 slices of bread.
2
On two slices of bread, arrange in order the baby spinach leaves, tomato slices and crunchy cucumbers.
3
Sprinkle the vegetables with red onion rings, dried oregano, ground black pepper, and drizzle with olive oil and lemon juice.
4
Cover the sandwiches with the remaining slices of bread and gently press them together.
5
Cut the assembled sandwiches diagonally in half with a sharp knife and serve immediately.
Nutritional benefits
Thanks to the high fiber content in the hummus-enriched bread and colorful vegetables, this dish supports healthy digestion and provides a long-lasting feeling of fullness.
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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.