Easy to prepare meat and dairy-free open sandwich.
Serves: 4 quarters
Dietary: vegetarian, vegan, milk-free, lactose-free.
Preparation time: in minutes or hours
Cooking time: in minutes or hours
INGREDIENTS
1 slice rye bread
2 Tbsp hummus, reduced fat
25 g baby spinach
25 g kalamata olives, pitted and halved
METHOD
- Spread the hummus onto the rye bread.
- Place the baby spinach over the hummus.
- Place the olives over the spinach.
This recipe has been donated by Clare Atkins, Student Nutritionist
NUTRITION INFORMATION
Per serving: per quarter
Total calories: 83 kcal
Fat: 5.3 g
Saturated Fat: 0.5 g
Carbohydrate: 6.3 g
Total sugar: 0.5 g
Fibre: 0.7 g
Protein: 2.1 g
Salt: 0.63 g
NUTRITION FACTS
- Hummus is used in place of butter to reduce the saturated fat content. Hummus also provides a good source of protein.
- Olives are a great source of healthy fats (monounsaturated); however, they are pickled in brine and contain a high salt content.
- This open sandwich is a good source of magnesium, Vitamin K and folate (B vitamin)
VARIATIONS
- Use gluten-free bread for coeliacs.
- Use other green leaves such as rocket, cress, spring dandelion leaves, and corn salad to add different flavours and textures.