Carrot, Raisin and Humous Sandwich

Carrot, Raisin and Humous Sandwich

These tasty carrot, raisin and humous sandwiches take the classic carrot stick and humous combination and turn it into a sandwich filling to make an ideal addition to an afternoon tea. They make a delicious plant-based sandwich choice for all ages using low-cost, easily accessible ingredients.

Serves:  2

Dietary: suitable for vegan, milk-free, egg-free, nut-free,

Contains: gluten (bread), wheat (bread)

May contain: sesame (hummus), sulphites (raisins), soya (bread)

Preparation time: 10 minutes

Cooking time: N/A

 

INGREDIENTS

½ medium carrot, peeled and grated
1 Tbsp raisins
1 heaped Tbsp humous
2 slices of semi-wholemeal bread

 

METHOD

  1. Mix the grated carrot, raisins and humous to form a paste.
  2. Spread onto one slice of bread, top with the other slice.
  3. Cut as you prefer and serve!

 

This recipe has been donated by Emily Cleland, Associate Registered Nutritionist

 

NUTRITION INFORMATION

Per serving: ½ sandwich
Total calories: 163 kcal
Fat: 4.8 g
Saturated Fat: 0.6 g
Carbohydrate: 23.0 g
Total sugar: 8.4 g
Fibre: 3.4 g
Protein: 4.9 g
Salt: 0.54 g

 

NUTRITION FACTS

  • This carrot, raisin and humous sandwich is low in saturated fat, while a good source of protein and fibre.
  • Using semi-wholemeal bread (e.g. 50/50 or Best of Both) increases the fibre content whilst still appealing to young children.
  • The carrots, humous and raisins are also sources of fibre.
  • Foods with fibre help with digestion and prevent constipation.
  • Research also shows that eating a diet rich in fibre is associated with a lower risk of heart disease, stroke, type 2 diabetes and bowel cancer.
  • It is also an excellent source of vitamin A and a good source of phosphorus and B vitamins thiamine and niacin.
  • Carrots are a good source of Vitamin A which is essential to the normal structure and function of the skin, eyes, lungs and digestive system.

 

VARIATIONS

  1. Try this filling in a wholemeal wrap, wholemeal pita bread or seeded bread.
  2. Fresh herbs such as coriander, mint or parsley could be added.
  3. Add some more crunch with flaked almonds or a sprinkle of coconut.

 

Consumer Tested by Zoe Allen, Student Nutritionist, Bournemouth University.

Checked by Kathy Lewis, R.Nutr., Registered Nutritionist

 

© 2021 The Caroline Walker Trust