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Ингредиенты
- 3 Tbsp. Plain fat-free yogurt
- 2 Tbsp. Water
- 1 Tbsp. Lemon juice
- 1 Tbsp. Tahini, (sesame-seed paste)
- 1/2 tsp Grnd cumin
- 1/4 tsp Salt
- 2 x Garlic cloves, peeled
- 1 can (15 1/2-oz) chickpeas (garbanzo beans), liquid removed
- 12 slc (1-oz) whole-wheat bread
- 2 c. Shredded bibb lettuce
- 8 slc ( 1/4-inch-thick) tomato
- 4 slc ( 1/4-inch-thick) red onion
- 1 c. ( 1/4-inch-thick) slices cucumber
- 4 c. Alfalfa sprouts, (4 ounces)
Инструкции
- 1. Combine first 8 ingredients in a food processor; process till smooth.
- 2. Spread 2 Tbsp. hummus over 1 bread slice; top with 1 1/2 c. lettuce, 2 tomato slices, 1 onion slice, 1 bread slice, 1/4 c. cucumber, 1 c. sprouts, and 1 bread slice. Cut sandwich diagonally into quarters; secure with wooden picks. Repeat procedure with remaining ingredients.
- NOTES : We ate the hummus and veggies on pocketless pitas.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 81g | |
| Recipe makes 4 servings | |
| Calories 43 | |
| Calories from Fat 23 | 53% |
| Total Fat 2.73g | 3% |
| Saturated Fat 0.56g | 2% |
| Trans Fat 0.0g | |
| Cholesterol 1mg | 0% |
| Sodium 159mg | 7% |
| Potassium 123mg | 4% |
| Total Carbs 3.35g | 1% |
| Dietary Fiber 1.3g | 4% |
| Sugars 0.91g | 1% |
| Protein 2.77g | 4% |
