Breakfast$
Sendvič s kumarami, paradižnikom in humusom
Osvežilen in hrustljav sendvič s humusom na polnozrnatem kruhu za hiter zajtrk ali malico.
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
Vseh 4 rezin kruha na eni strani obilno premažite s humusom.
2
Na dve rezini kruha zaporedoma razporedite liste mlade špinače, rezine paradižnika in hrustljave kumare.
3
Čez zelenjavo posujte obročke rdeče čebule, posušeni origano, mleti črni poper ter pokapljajte z oljčnim oljem in limoninim sokom.
4
Sendviča pokrijte s preostalima rezinama kruha in jih nežno pritisnite skupaj.
5
Sklopnjena sendviča z ostrim nožem prepolovite po diagonali in takoj postrezite.
Nutritional benefits
Zaradi visoke vsebnosti prehranskih vlaknin v humusom obogatenem kruhu in pisani zelenjavi, ta jed podpira zdravo prebavo in zagotavlja dolgotrajen občutek sitosti.
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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.