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Whole Wheat Bread Pumpkin Hummus Sandwich

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15 mins Cooking Time
2 Servings
Diversity score info

Diversity Score defines how nutritionally diverse your food is. It reflects the concept that increasing the variety of foods in the diet helps to ensure adequate intake of essential nutrients.

Grains, root and tubers
Dairy
Vegetables
Eggs
Meats & Fish
Fruits
Nuts & Seeds
Pulses
Green Leafy Vegetables
Vitamin A Rich Fruits and Vegetables
Sources of Calories
Protein 12%
Carbs 43%
Fats 45%
Antioxidant Rich
No Added Sugar

Have a fussy eater? Try this smart recipe of sneaking veggies in your kid's food. Whole Wheat Bread Pumpkin Hummus Sandwich is sure to stimulate your tastebuds. FitterEats brings you many interesting types of sandwich veg that will make your meal times simple and nutritious. 

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

twist
Healthy Twist

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

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Allergies
Lactose
Black Pepper
Dairy Products
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)

workout

How long would it take burn 199 kcals ?

  • Walking (3 mph ) 57 minutes
  • Running (6 mph ) 34 minutes
  • Bicycling 27 minutes

Values estimated based on person weighing 60 kgs.

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