Beetroot, Hummus and Cucumber Sandwiches

Beetroot, Hummus and Cucumber Sandwiches

Tasty plant-based sandwiches made with a delicious beetroot humous for a twist on the traditional afternoon tea cucumber sandwich. Using humous instead of butter lowers the saturated fat content as well as providing protein, micronutrients, fibre and flavour.

Serves:  4

Dietary: Suitable for vegan, lactose-free, egg-free, nut-free (contains sesame)

Preparation time: 20 minutes

Cooking time: 0

 

INGREDIENTS

For the humous:

400 g tin chickpeas in water, drained and rinsed

80 g cooked beetroot (not in vinegar)

1 garlic clove, crushed

2½ Tbsp extra virgin olive oil

2 Tbsp tahini

½ lemon, juice and zest

¼ tsp paprika

½ tsp ground cumin

For the sandwich:

8 slices wholemeal bread

½ cucumber, peeled if preferred and thinly sliced

 

METHOD

  1. Add all the humous ingredients to a blender or food processor and blitz until smooth.
  2. Add a little water if the mixture is too thick, it should be a spreadable consistency. Depending on your food processor you may wish to add the chickpeas in batches to make it easier to blend.
  3. Spread the humous onto the bread, place the cucumber on top and sandwich the bread together.
  4. Cut the crusts off, cut in half and serve.

 

This recipe has been donated by Emily Cleland

 

NUTRITION INFORMATION

Per serving (calculated using ¼ of the humous):
Total calories: 276 kcal
Fat:  10.7 g
Saturated Fat:  1.5 g
Carbohydrate: 36.5 g
Total sugar: 3.2 g
Free sugar:  0.1 g
Fibre:  5.1 g
Protein:  10.8 g
Salt:  0.8 g

 

NUTRITION FACTS

  • This sandwich is high in fibre and provides a good source of meat-free protein.
  • Beetroot is a good source of fibre, folate, manganese, potassium, iron, and vitamin C.
  • The spices, tahini and lemon juice add flavour, so salt is not required.
  • Humous replaces butter in this otherwise traditional sandwich, reducing the saturated fat content.

 

VARIATIONS

  • Any humous can be used, try flavouring humous with other roasted root vegetables such as carrot or sweet potato and different herbs and spices.
  • To make suitable for sesame allergies omit the tahini and replace with Greek yoghurt, a little extra oil or even a little warm water.
  • Add salad leaves, grated carrot, fresh herbs or sliced tomato for variation.
  • Gluten free bread could be used, or try wraps, pitta breads etc.
  • Leftover hummus will keep in the fridge for 2 days and can be served as a dip with vegetables or used as a spread.

 

Photos