Whole Wheat Bread Pumpkin Hummus Sandwich

Name: Whole Wheat Bread Pumpkin Hummus Sandwich
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 2
Ingredients: 2 Slices 3" Wheat Bread; 1/3 Cup Julienne Red Capsicum; 1/4 Tsp Black Pepper Powder; 2 Tsp Butter; 1/4 Tbsp Chickpeas; As Required Water; 1 Tsp Grated Pumpkin; 1/8 Tbsp White Til; 1/8 Tsp Lemon Juice; 1/4 No. Garlic; 1/8 Tsp Salt; 1/4Tsp Olive Oil; As Required Water

15 mins Cooking Time

2 Servings

Diversity score

Sources of Calories

Protein 12%

Carbs 43%

Fats 45%

Antioxidant Rich

No Added Sugar

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Ingredients

For Sandwich

2 Slices 3" Wheat Bread
1/3 Cup Julienne Red Capsicum
1/4 Tsp Black Pepper Powder
2 Tsp Butter

For Orange Pumpkin Hummus

1/4 Tbsp Chickpeas
As Required Water
1 Tsp Grated Pumpkin
1/8 Tbsp White Til
1/8 Tsp Lemon Juice
1/4 No. Garlic
1/8 Tsp Salt
1/4Tsp Olive Oil
As Required Water

Method

Pre Preparation

Step 1
Soak bengal gram whole overnight and pressure cook it

For Hummus

Step 1
In a mixer, add cooked benagl gram whole, white sesame seeds, grated pumpkin, garlic pods, olive oil, lemon juice, salt and blend it till a smooth texture of the hummus

For Sandwich

Step 1
Apply butter on bread slices
Step 2
Spread pumpkin hummus on bread
Step 3
Place julienne red capsicum
Step 4
Add crushed black pepper powder
Step 5
Cover it with another bread slice

Healthy Twist

Increase Omega 3 & Boost Immunity by Adding a Tsp of Flax Seeds

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Allergies

Food Additives

Lemon

Citrus Fruits

Black Pepper

Dairy Products

Lactose

Sesame Seeds

Garlic

Pumpkin

Chickpea Flour (Besan)

Yeast

Wheat

Gluten (Wheat, Oats, Rye, Barley)

NUTRITION FACTS

Approximate values

Serving Size Bread (3")(110gm)

Amount Per ServingCalories
kcal

199

% Daily Value ^*

Total Carbohydrate 20gm 7.4%

Dietary Fiber 4gm 15.0%

Protein 7gm 13.1%

Total Fat 10gm 13.2%

^*Percentage Daily Values are based on a 2000 calorie diet.

Disclaimer: Nutrition information is based on standard serving sizes and recipes as prepared by Fitterfly. Actual nutritional values may vary because of variations in portion size or recipes, continuous data changes by these sources, changes in growing seasons, or differences in the sources of ingredients. We may update this information from time to time and change the way we calculate Nutrition data. 2,000 calories a day is used for general nutrition advice, but calorie needs vary based on multiple factors. For some ingredients, nutrient information is not available and they may not reflect accurately in the Label. Please consult your doctor or a Registered Dietitian if you are on a medically restricted diet.

Reference: Indian Food Composition Tables 2017, National Institute of Nutrition; Nutritive Value of Indian Foods 2016, National Institute of Nutrition (Indian Council of Medical Research)