5-Ingredients Recipe

Rye Bread with Avocado and Beet Spread

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Average: 4.9 (17 votes)
(17 votes)
Rye Bread with Avocado and Beet Spread

Rye bread with avocado and beet spread - Colorful vital sandwich with sesame seeds

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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)
Calorie342 cal.(16 %)
Protein10 g(10 %)
Fat17 g(15 %)
Carbohydrates38 g(25 %)
Sugar added0 g(0 %)
Roughage11.6 g(39 %)
Vitamin A0.1 mg(13 %)
Vitamin D3.4 μg(17 %)
Vitamin E4.3 mg(36 %)
Vitamin K17.5 μg(29 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin3.8 mg(32 %)
Vitamin B₆0.4 mg(29 %)
Folate50 μg(17 %)
Pantothenic acid0.5 mg(8 %)
Biotin3.4 μg(8 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C6 mg(6 %)
Potassium770 mg(19 %)
Calcium94 mg(9 %)
Magnesium93 mg(31 %)
Iron3.2 mg(21 %)
Iodine7 μg(4 %)
Zinc2.5 mg(31 %)
Saturated fatty acids3.4 g
Uric acid136 mg
Cholesterol0 mg
Complete sugar8 g

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
How healthy are the main ingredients?
chickpeasolive oilSesame seedssaltAvocado

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.

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