Hummus, Lettuce and Tomato Sandwiches

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Hummus, Lettuce and Tomato Sandwiches
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Health Score:
93 / 100
Difficulty:
easy
Difficulty
Preparation:
3 h.
Preparation
ready in 11 h.
Ready in
Calories:
1354
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie1,354 cal.(64 %)
Protein50 g(51 %)
Fat39 g(34 %)
Carbohydrates197 g(131 %)
Sugar added0 g(0 %)
Roughage25.7 g(86 %)
Vitamin A1 mg(125 %)
Vitamin D0 μg(0 %)
Vitamin E10.4 mg(87 %)
Vitamin K563.1 μg(939 %)
Vitamin B₁1.1 mg(110 %)
Vitamin B₂0.6 mg(55 %)
Niacin17.9 mg(149 %)
Vitamin B₆0.9 mg(64 %)
Folate368 μg(123 %)
Pantothenic acid1.5 mg(25 %)
Biotin16.3 μg(36 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C82 mg(86 %)
Potassium2,091 mg(52 %)
Calcium506 mg(51 %)
Magnesium279 mg(93 %)
Iron11 mg(73 %)
Iodine36 μg(18 %)
Zinc7.3 mg(91 %)
Saturated fatty acids6.4 g
Uric acid248 mg
Cholesterol0 mg
Complete sugar18 g

Ingredients

for
2
For the hummus
200 grams chickpeas
½ lemon (juiced)
½ tsp ground paprika
2 garlic cloves
½ bunch parsley
3 Tbsps olive oil
salt
freshly ground peppers
60 grams Sesame seeds
For the sandwiches
2 Baguette
4 Lettuce
2 large Tomatoes
salt
freshly ground peppers
How healthy are the main ingredients?
chickpeasSesame seedsolive oilparsleylemongarlic clove

Preparation steps

1.

For the hummus: Soak the chickpeas in water overnight. Transfer to a large saucepan and simmer for about 1 hour. Remove from the heat and let cool.

2.

Drain the chickpeas. 

3.

Peel the garlic, chop coarsely and mix with the chickpeas, lemon juice, paprika, sesame seeds, olive oil and parsley leaves. Process in a food processor until smooth and season with salt and pepper. 

4.

For the sandwiches: Rinse the tomatoes, cut into quarters, remove the seeds and cut into smaller pieces.

5.

Rinse the lettuce and shake dry.

6.

To serve, cut the baguette in half, spread the hummus over the bottom halves, top with tomatoes, season with salt and pepper, add the lettuce then sandwich together with the top halves, pressing down slightly. Cut into thick slices crosswise, if desired. 

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