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Hummus Sandwich with Alfalfa and Peas
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10 minutes
2 servings
Adjust servings
dairy-free
gluten-free
(?)
Has gluten from:
sourdough 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:
sourdough bread
hummus
This recipe has no customizations.
 
Bon Appétit
This recipe fits right into a balanced diet.
 
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 3.0% of RDA
• Calories: 17.3% of RDA
• Carbs: 21.0% of RDA
• Fat (total lipid): 10.4% of RDA
• Fiber: 29.5% of RDA
• Fructose: 1.0% of RDA
• Protein: 14.7% of RDA
• Sodium: 35.5% of RDA
• Sugar: 22.8% of RDA
• Vitamin A (IU): 16.9% of RDA
• Vitamin B6: 16.1% of RDA
• Vitamin C: 5.0% of RDA
• Iron: 11.7% of RDA
• Magnesium: 20.4% of RDA
• Manganese: 154% of RDA
• Niacin: 20.8% of RDA
• Potassium: 11.4% of RDA
• Zinc: 14.8% of RDA
If all nutritional components are less than 50% of RDA (and all vitamins and minerals are less than 400% of RDA) the recipe gets a “Bon Appétit” rating.
 
MACROS
Carbohydrate
57.7
g
Calories
347
 
Fiber
8.27
g
Iron
2.22
mg
Protein
16.5
g
Sodium
479
mg
Sugars
7.13
g
Fat (total lipid)
6.37
g
 
INGREDIENTS
Amount
Measure
Adjust
Ingredient
 
4
slices
+
-
 
can use any choice of bread desired.
 
1/3
cups
+
-
 
drained and rinsed.
 
1/3
cups
+
-
 
 
1/4
cups
+
-
 
 
4
tbsp
+
-
 
 
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PREPARATION
1.
In a small saucepan, bring 1/2 cup of water to a boil and add peas. Boil for 2 minutes and then drain and rinse the peas under cold water for 1 minute.
2.
While peas are cooking, toast the slices of bread to desired level of crispness.
3.
Once toasted, spread 1 tbsp of hummus on each slice of bread.
4.
Evenly distribute the sprouts between both sandwiches, along with the cooked peas and drained chickpeas.
5.
Top with the second slice of toasted bread with hummus and serve immediately.
   
 
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 347
Protein 16.5 g
Carbohydrates 57.7 g
Iron 2.22 mg
Fiber 8.27 g
Calcium 30.0 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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