Hummus & Feta Sandwiches on Whole Grain Bread

May 21, 2023May 21, 20230 2
Delicious and nutritious Hummus & Feta Sandwiches on Whole Grain Bread
in Sandwich

Prep

15 min

Cook

5 min

Ready In

20 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 can organic garbanzo beans , drained & rinsed ( chickpeas )
1 garlic clove , peeled
3 tablespoons fresh lemon juice ( or more )
salt , to taste
fresh ground black pepper , to taste
3 tablespoons tahini ( sesame seed paste )
2 tablespoons extra-virgin olive oil
2 teaspoons minced seeded jalapeno peppers
4 slices whole grain bread
1 persian cucumbers or English cucumber , thinly sliced
8 fresh mint leaves
4 sprigs fresh cilantro
4 ounces feta cheese , cut into 1/4-inch-thick slices

Nutrision Information

Servings Per Recipe
4
Calories
360
Sugar
3g
Fat
18g
Hummus & Feta Sandwiches on Whole Grain Bread are a modern twist on a classic sandwich recipe. Hummus is a popular Middle Eastern dip made from cooked and mashed chickpeas blended with tahini, lemon juice, garlic, and olive oil. It has gained popularity in recent decades as a healthy and tasty alternative to traditional condiments. Feta cheese is a salty Greek cheese made from sheep milk or a mixture of sheep and goat milk. It has a crumbly texture and a tangy flavor that pairs well with many Mediterranean dishes. Whole grain bread is made from whole wheat flour and has more nutrients and fiber than white bread. It has a nutty flavor and a chewy texture that complements the creamy and crunchy filling of these sandwiches.

Instructions

1.In a blender or food processor, combine garbanzo beans, garlic, lemon juice, salt, black pepper, tahini, olive oil, and jalapeno peppers.
2.Blend until the mixture is smooth and creamy.
3.Toast the whole grain bread slices until golden brown.
4.Spread hummus over each slice of bread.
5.Add cucumber slices, mint leaves, cilantro sprigs, and feta cheese slices over the hummus.
6.Top each sandwich with another slice of bread.
7.Cut each sandwich in half and serve.

PROS

These sandwiches are a delicious and healthy lunch option, packed with fiber, protein, healthy fats, and fresh ingredients.

They are vegetarian, gluten-free, and can be made vegan by omitting the feta cheese.

They are easy and quick to make, perfect for a busy weekday meal or a picnic.

Hummus is a versatile condiment that can also be used as a dip, a spread, or a salad dressing.

CONS

Some people may not like the taste or texture of hummus or feta cheese.

Hummus can be high in calories and sodium if consumed in large amounts or with high-fat toppings.

Whole grain bread can be dense and hard to chew for some people.

These sandwiches may require some preparation and washing of ingredients.

HEALTH & BENEFITS

Hummus is a nutrient-rich food that contains protein, complex carbohydrates, fiber, healthy fats, vitamins, and minerals.
It is particularly high in folate, iron, magnesium, phosphorus, and potassium.
Hummus has been linked to promoting heart health, reducing inflammation, improving digestion, and supporting immune function.
Feta cheese is a good source of protein, calcium, and vitamin B12.
It is a lower-calorie and lower-fat cheese option than many others.
It can promote bone health, muscle growth, and satiety.

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