Hummus and Veggie Pita Sandwich
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
1 slice whole wheat pita bread (I prefer Joseph's Heart Friendly Oat Bran & whole wheat, but use your favorite)2 tbsp. hummus (choose your favorite brand and flavor)1/8 c. feta cheese1/2 a cucumber, sliced (I prefer mine peeled, but it's not necessary) 1/4 c. green onions, chopped1/4 to 1/2 c. bell peppers (I use yellow or orange to add some color)1/3 c. tomatoes, chopped1/4 c. bean sprouts1/8 c. carrots, gratedlettuce to taste, whole leaves or shredded
Makes at least 4 sandwiches, depending upon how much vegetable filling one prefers.
Any vegetables may be substituted according to taste. Cut, chop, shred, grate or slice vegetables according to preference. Mine is to make everything small, so that when I mix it all together, I can be sure that I have a fairly equal proportion of each veggie per serving.
What I like about this is that I mix all the vegetables together and store them in a plastic container. They'll keep for about 5-7 days, so I have a quick alternative for lunch when I'm in a hurry. The prep time is all in the peeling and cutting when you first make the mixture. You may shred the lettuce and include it at this point, or add whole leaves when you make the sandwich. The lettuce may wilt sooner than the rest of the mixture, so I add it fresh.
When you're ready, spread 2 tbsp. hummus on one slice of pita bread, sprinkle 1/8 c. of feta cheese, and add 1/4 of the vegetable mixture. Fold in half and enjoy.
If you like, you may add a condiment or dressing, or salt and pepper to taste. I like mine just as it is. The bread, hummus, and feta provide enough salt and flavor, and the vegetables are delicious!
Number of Servings: 4
Recipe submitted by SparkPeople user LILYMAC.
Any vegetables may be substituted according to taste. Cut, chop, shred, grate or slice vegetables according to preference. Mine is to make everything small, so that when I mix it all together, I can be sure that I have a fairly equal proportion of each veggie per serving.
What I like about this is that I mix all the vegetables together and store them in a plastic container. They'll keep for about 5-7 days, so I have a quick alternative for lunch when I'm in a hurry. The prep time is all in the peeling and cutting when you first make the mixture. You may shred the lettuce and include it at this point, or add whole leaves when you make the sandwich. The lettuce may wilt sooner than the rest of the mixture, so I add it fresh.
When you're ready, spread 2 tbsp. hummus on one slice of pita bread, sprinkle 1/8 c. of feta cheese, and add 1/4 of the vegetable mixture. Fold in half and enjoy.
If you like, you may add a condiment or dressing, or salt and pepper to taste. I like mine just as it is. The bread, hummus, and feta provide enough salt and flavor, and the vegetables are delicious!
Number of Servings: 4
Recipe submitted by SparkPeople user LILYMAC.
Nutritional Info Amount Per Serving
- Calories: 287.6
- Total Fat: 8.8 g
- Cholesterol: 16.7 mg
- Sodium: 716.0 mg
- Total Carbs: 45.7 g
- Dietary Fiber: 6.8 g
- Protein: 10.8 g
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