Vegetable Hummus Sandwich a Quick Recipe

A quick recipe for children back from school, clamouring to satiate their hunger.

For Hummus spread

INGREDIENTS

• ½ Cup-cooked chick peas (Kabuli Channa).
• 2 Tsp- sesame seeds(Til) paste
• 2 Crushed garlic cloves
• 1 Tsp-olive oil
• 2 Tsp-lemon juice.

Filling

• 1 Cup-cooked assorted vegetables.
• 2 Egg whites (vegetarians can use mashed potatoes).
• ½ Tsp-salt, and black pepper.
• Coriander leaves, finely cut.
• 4 Slices whole wheat bread.

METHOD

Combine cooked chick peas (channa), sesame seed (til) paste, garlic, olive oil and lemon juice in a food processor. Add additional lemon juice for desired consistencey. This spread can be refrigerated for further use. In a greased skillet on low heat, mix vegetabes, egg white/mashed potatoes (as suitable to you) and spices, and cook until mixture is done.

Option 1:

Toast the bread slice. Spread a table spoon of hummus over each slice of toasted bread, then add a small portion of vegetable-egg/mashed potato mixture and cover with the other slice.

Option 2:

Alternatively, layer the spread and filling on the bread slice. Then place it in a hand toaster and toast over a flame.

This is a very healthy, protein-rich and quick-to-make snack when you are on the go. It can also be a breakfast, or lunch item. You can always substitute bread with roti.

Number of servings 2

Nutritive value per serving :

Calories: 159.6 Kcal.

Protein: 16.46gm.

CHO: 34.1gm.

Calcium: 100.5gm.