5-Ingredients Recipe
Rye Bread with Avocado and Beet Spread
(17 votes)
(17 votes)
Rye bread with avocado and beet spread - Colorful vital sandwich with sesame seeds
Health Score:
96 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
Calories:
342
calories
Calories
Healthy, because
Even smarter
Nutritional values
Studies showed that chickpeas balance blood sugar levels due to their high fiber content and thus counteract cravings. Thanks to a lot of iron, sesame is perfect for vegetarians and other people who should pay attention to sufficient supply of the trace element.
Serve the sandwiches with sliced radishes, basil leaves and red snack peppers.
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 342 cal. | (16 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 38 g | (25 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11.6 g | (39 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 3.4 μg | (17 %) | ||
| Vitamin E | 4.3 mg | (36 %) | ||
| Vitamin K | 17.5 μg | (29 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 3.8 mg | (32 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 50 μg | (17 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 3.4 μg | (8 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 6 mg | (6 %) | ||
| Potassium | 770 mg | (19 %) | ||
| Calcium | 94 mg | (9 %) | ||
| Magnesium | 93 mg | (31 %) | ||
| Iron | 3.2 mg | (21 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 3.4 g | |||
| Uric acid | 136 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 8 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 ozs small beets (2 small ; pre-cooked, vacuumed)
- 9 ozs chickpeas (can; drained weight)
- 4 Tbsps olive oil
- salt
- peppers
- 8 ozs Whole Grain Rye Rolls (4 slice)
- 2 Avocados
- 1 Tbsp roasted Sesame seeds
Preparation steps
1.
Cut beet into small cubes. Finely puree beet cubes, chickpeas, oil, salt and pepper with a hand blender.
2.
Toast bread slices and spread with beet spread. Cut avocados in half, remove seeds, lift flesh from peel and cut into slices. Arrange avocado slices on bread in a fan shape and sprinkle with sesame seeds.
