Ham and Hummus Sandwiches
Nutritional values
(Percentage of daily recommendation)
| Calorie | 512 cal. | (24 %) | ||
| Protein | 25 g | (26 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 58 g | (39 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 16.3 g | (54 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 7.5 mg | (63 %) | ||
| Vitamin K | 59.1 μg | (99 %) | ||
| Vitamin B₁ | 0.8 mg | (80 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 9.3 mg | (78 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 192 μg | (64 %) | ||
| Pantothenic acid | 2.4 mg | (40 %) | ||
| Biotin | 26.5 μg | (59 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 136 mg | (143 %) | ||
| Potassium | 1,579 mg | (39 %) | ||
| Calcium | 239 mg | (24 %) | ||
| Magnesium | 144 mg | (48 %) | ||
| Iron | 5.5 mg | (37 %) | ||
| Iodine | 15 μg | (8 %) | ||
| Zinc | 3.5 mg | (44 %) | ||
| Saturated fatty acids | 4.2 g | |||
| Uric acid | 199 mg | |||
| Cholesterol | 24 mg | |||
| Complete sugar | 16 g |
Ingredients
- For the bread
- 8 slices Whole Wheat Bread (or buns)
- For the hummus
- 100 grams chickpeas (canned)
- 1 Tbsp olive oil
- 2 Tbsps Tahini (Sesame paste)
- 1 tsp lemon juice
- salt
- freshly ground peppers
- ½ Red onion
- 1 handful baby Arugula
- 20 small, dried Tomatoes
- For the ham sandwiches
- 2 green Tomatoes
- ¼ orange Bell pepper
- ¼ yellow Bell pepper
- 2 Tbsps Pesto
- 8 thin slices cooked ham
- 1 handful Radish sprout
- 2 Tbsps grated Parmesan
- 1 Tbsp olive oil
Preparation steps
Preheat the oven to 240°C (approximately 475°F).
For the bread, place bread slices on a baking sheet lined with parchment paper and toast on both sides until crispy.
For the hummus, drain chickpeas, rinse, drain again and puree in a blender with olive oil, tahini and lemon juice. Add a little cold water if necessary and season with salt and pepper. Peel onion and cut into fine strips. Rinse arugula and shake dry. Spread four slices of bread with hummus and cover with dried tomatoes. Add onions and arugula on top and season with freshly ground pepper.
For the ham sandwiches, rinse tomatoes, remove stalks and cut into slices. Cut two pieces of bell peppers into thin strips. Spread remaining bread with pesto. Top with ham and tomatoes. Cover with bell peppers and sprouts. Cover with a bit of Parmesan cheese and serve drizzled with a little olive oil.
