Vegetable Hummus Sandwiches
Yield
8 servingsPrep
20 minCook
5 minReady
25 minLow Fat, Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, Good source of fiber
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| ½ | cup |
scallions, spring or green onions
finely chopped |
|
| ½ | cup |
green bell peppers
finely chopped |
|
| 3 | tablespoons |
parsley leaves
chopped, fresh |
|
| 1 | tablespoon |
sesame seeds
|
|
| 1 | tablespoon |
mayonnaise
low calorie |
|
| ½ | teaspoon |
oregano
|
|
| ½ | teaspoon |
garlic powder
|
|
| ⅛ | tablespoon |
sweet red bell peppers
|
|
| ½ | teaspoon |
mint leaves
dried |
*
|
| 15 | ounces |
chickpeas (garbanzo beans)
rinsed and drained |
|
| 4 | each |
pita bread, whole wheat
6 inches, cut in half crosswise |
* |
| ½ | cup |
monterey jack cheese
|
*
|
| 1 | each |
tomatoes
cut into 8 1/4 inch slices |
|
| 2 | cups |
alfalfa sprouts
|
|
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 118 | ml |
scallions, spring or green onions
finely chopped |
|
| 118 | ml |
green bell peppers
finely chopped |
|
| 45 | ml |
parsley leaves
chopped, fresh |
|
| 15 | ml |
sesame seeds
|
|
| 15 | ml |
mayonnaise
low calorie |
|
| 2.5 | ml |
oregano
|
|
| 2.5 | ml |
garlic powder
|
|
| 1.9 | ml |
sweet red bell peppers
|
|
| 2.5 | ml |
mint leaves
dried |
*
|
| 433.5 | ml/g |
chickpeas (garbanzo beans)
rinsed and drained |
|
| 4 | each |
pita bread, whole wheat
6 inches, cut in half crosswise |
* |
| 118 | ml |
monterey jack cheese
|
*
|
| 1 | each |
tomatoes
cut into 8 1/4 inch slices |
|
| 473 | ml |
alfalfa sprouts
|
|
Directions
Combine green onions, green pepper, parsley, sesame seeds, mayonnaise, oregano, garlic powder, red pepper and mint flakes in a 1- quart casserole.
Cover with plastic wrap and vent.
Microwave at high for 3 min.
Place this mixture and garbanzo beans in processor.
Process 1 min. or until smooth.
Spoon about ¼ bean mixture (hummus) into each pita half; top with 1 teaspoon cheese.
Cover with paper towels and microwave at high for 1 min.
Cut tomato slices in half.
Open sandwiches and place 2 tomato slice halves and ¼ cup alfalfa sprouts into each sandwich half.
Serve immediately.
