Breakfast$

Zdravi polnovredni sendviči s humusom in pisano zelenjavo

Pripravite hitre in hranljive sendviče s humusom in zelenjavo, ki so polni vlaknin in vitaminov. Popolna izbira za zdrav in osvežilen fit obrok na poti.

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
Korenček olupite in naribajte, preostalo zelenjavo (papriko, kumaro in paradižnik) pa narežite na tanke rezine.
2
Rezine kumare in paradižnika nežno popivnajte s papirnato brisačo, da odstranite odvečno vlagi.
3
Vse štiri rezine polnozrnatega kruha enakomerno premažite s humusom, ki bo služil kot okusna zaščitna plast pred razmočenostjo.
4
Na dve rezini kruha razporedite mlado špinačo, nato pa dodajte paradižnik, kumaro, papriko in nariban korenček.
5
Zelenjavo pokapajte z limoninim sokom, jo nežno posolite, popoprajte in zaprite s preostalima rezinama kruha.

Nutritional benefits

Zaradi visoke vsebnosti prehranskih vlaknin in vitaminov, ta jed podpira zdrav pretok energije in prispeva k urejeni prebavi.

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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.