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.
Dietary: Suitable for vegan, lactose-free, egg-free, nut-free (contains sesame)
Preparation time: 20 minutes
Cooking time: 0
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
- Add all the humous ingredients to a blender or food processor and blitz until smooth.
- 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.
- Spread the humous onto the bread, place the cucumber on top and sandwich the bread together.
- Cut the crusts off, cut in half and serve.
This recipe has been donated by Emily Cleland, Student Nutritionist
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
- 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.
- 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.
Reviewed by Kathy Lewis, Registered Nutritionist
© 2022 The Caroline Walker Trust