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Hummus Kalamata Sandwich
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Friendly URLs: /hummus-kalamata-sandwich
20 minutes
4 servings
Adjust servings
dairy-free
gluten-free
(?)
Has gluten from:
multigrain bread
kid friendly
has meat
has pasta
has seafood
mediterranean
(?)
Not Mediterranean due to:
hummus
vegan
(?)
Not vegan due to:
hummus
vegetarian
(?)
Not vegetarian due to:
hummus
pescatarian
(?)
Not pescatarian due to:
hummus
paleo
(?)
Not paleo due to:
multigrain bread
hummus
This recipe has no customizations.
 
Nutrition to Note
This recipe has Sodium as 50.9% (as a percentage of RDA).
 
You may need to take this into account today to balance out your diet.
 
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 7.8% of RDA
• Calories: 27.5% of RDA
• Carbs: 15.7% of RDA
• Fat (total lipid): 31.3% of RDA
• Fiber: 31.1% of RDA
• Fructose: 7.3% of RDA
• Protein: 12.7% of RDA
• Sodium: 50.9% of RDA
• Sugar: 19.8% of RDA
• Vitamin A (IU): 4.7% of RDA
• Vitamin B6: 16.4% of RDA
• Vitamin C: 4.7% of RDA
• Iron: 11.1% of RDA
• Magnesium: 30.1% of RDA
• Manganese: 42.0% of RDA
• Niacin: 19.7% of RDA
• Potassium: 11.1% of RDA
• Zinc: 15.6% of RDA
If any nutritional component is greater than 50% of RDA (or any vitamin/mineral is greater than 400% of RDA), the recipe gets a “Nutrition to Note” rating.
 
Whether this matters for your diet depends mostly on what other foods you consume today.
 
MACROS
Carbohydrate
43.2
g
Calories
550
 
Fiber
8.70
g
Iron
2.09
mg
Protein
14.3
g
Sodium
687
mg
Sugars
6.18
g
Fat (total lipid)
19.1
g
 
INGREDIENTS
Amount
Measure
Adjust
Ingredient
 
1/2
cups
+
-
 
 
1
whole
+
-
 
sliced.
 
1
tbsp
+
-
 
 
1
whole
+
-
 
sliced.
 
1/2
cups
+
-
 
roughly chopped.
 
12
leaves
+
-
 
 
8
slices
+
-
 
can use any bread desired.
 
3/4
cups
+
-
 
 
2
tbsp
+
-
 
crushed.
 
1/2
cups
+
-
 
cut in half.
 
1
tbsp
+
-
 
 
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PREPARATION
PREPARING THE FILLING
1.
In a small saucepan, bring 1/2 cup of water to a boil.
2.
Add the corn kernels and boil for 2 minutes. Drain and set aside.
3.
Slice the olives in half, roughly chop the cucumbers, crush the walnuts, and cut the radish.
4.
Add all ingredients to a bowl and add the olive oil. Mix well.
ASSEMBLING THE SANDWICH
5.
Toast each slice of bread according to desired level of crispness.
6.
Add a few slices of tomato. Top with a few spoonfuls of the mixture and add a spoonful or two of hummus.
7.
Top with a few mint leaves and serve.
   
 
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 550
Protein 14.3 g
Carbohydrates 43.2 g
Iron 2.09 mg
Fiber 8.70 g
Calcium 78.0 mg
(plus many more nutrients)
Sample Recipe Chart:
 
The sample chart shows the nutritional data that is typically shown for any given recipe. The chart shows both nutrition totals as well as per-ingredient nutrition.
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