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General • Easy

Hummus and salad sandwich

10 min

1 / Portion

Contains allergens

Chickpeas Sesame Garlic Lemon Sunflower seeds Rye Gluten Olive Sulphites Mustard Celery Milk Egg Soy Birch Pollen-Related Oral Allergy Syndrome Mugwort-Celery-Spice Syndrome Latex-Fruit Syndrome Tomato Salicylates Histamine

Ingredients - 7

Download Ingredients - PDF Download Ingredients - PDF with images

Natural Hummus

kcal: 50.3

1 x Tablespoon

(20 g)

Protein 1.56g Fat 3.56g Carbohydrates 3g

Natural Hummus

Nutrients

Ash 2.1 g

Calcium 38 mg

Carbohydrate 15 g

Cholesterol 1 mg

Fat 17.82 g

Fatty monounsaturated 10.3 g

Fatty polyunsaturated 4.5 g

Fatty saturated 2.3 g

Fatty trans 1 g

Fiber 5.1 g

Fiber insoluble 3.6 g

Fiber soluble 1.5 g

Iron 2.44 mg

KJ 1394 kJ

Kcal 333 kcal

Lutein + zeaxanthin 10 mg

Magnesium 86 mg

Omega 3 0.3 g

Omega 6 4.2 g

Phosphorus 176 mg

Potassium 228 mg

Protein 7.78 g

Protein Plant 7.78 g

Salt 0.95 g

Sodium 379 mg

Starch 6.5 g

Sugar 0.3 g

Vitamin B1 (Thiamin) 0.12 mg

Vitamin B6 (Pyridoxine) 0.15 mg

Vitamin B9 (Folate) 82 µg

Vitamin C (Ascorbic acid) 1.3 mg

Vitamin E 1.5 mg

Water 55 g

Zinc 1.75 mg

Natural Hummus

Sunflower Seeds (Shelled)

kcal: 58.9

1 x Tablespoon

(10 g)

Protein 2.44g Fat 4.37g Carbohydrates 2.46g

Sunflower Seeds (Shelled)

Nutrients

Arginine 2.5 g

Ash 3.2 g

Beta-sitosterol 180 mg

Calcium 131 mg

Carbohydrate 24.6 g

Cholesterol 1 mg

Copper 1.87 mg

Fat 43.7 g

Fatty monounsaturated 8.35 g

Fatty polyunsaturated 28.82 g

Fatty saturated 4.42 g

Fiber 6 g

Fiber insoluble 4.8 g

Fiber soluble 1.2 g

Folate 227 µg

Glutamic acid 4.2 g

Iron 4.2 mg

Kcal 584 kcal

Linoleic Acid 28.7 g

Magnesium 359 mg

Manganese 2.61 mg

Oleic Acid 8.3 g

Omega 6 28.7 g

Phosphorus 784 mg

Phytosterols 280 mg

Potassium 793 mg

Protein 24.4 g

Selenium 53 µg

Sodium 3 mg

Sucrose 1.7 g

Sugar 2.6 g

Tocopherol gamma 20 mg

Vitamin A 5 µg

Vitamin B1 (Thiamin) 1.32 mg

Vitamin B2 (Riboflavin) 0.26 mg

Vitamin B3 (Niacin) 6.97 mg

Vitamin B6 (Pyridoxine) 0.6 mg

Vitamin B9 (Folate) 227 µg

Vitamin E 27.81 mg

Vitamin K 2.7 µg

Water 4.5 g

Zinc 2.69 mg

Sunflower Seeds (Shelled)

Wholemeal Rye Bread

kcal: 154.6

2 x Slice of bread

(30 g)

Protein 5.4g Fat 1.98g Carbohydrates 28.8g

Wholemeal Rye Bread

Nutrients

Ash 1.5 g

Calcium 25 mg

Carbohydrate 48 g

Cholesterol 1 mg

Copper 0.3 mg

Fat 3.3 g

Fatty monounsaturated 0.8 g

Fatty polyunsaturated 1.5 g

Fatty saturated 0.5 g

Fiber 8.5 g

Fiber insoluble 6 g

Fiber soluble 2.5 g

Glicemyc Index 50 µg

Iron 2.8 mg

KJ 1083 kJ

Kcal 259 kcal

Lignin 0.3 g

Magnesium 70 mg

Manganese 2.1 mg

Omega 3 0.15 g

Omega 6 1.3 g

Phosphorus 200 mg

Potassium 230 mg

Protein 9 g

Salt 1.5 g

Selenium 12 µg

Sodium 600 mg

Starch 40 g

Sucrose 1.6 g

Sugar 6.6 g

Vitamin B1 (Thiamin) 0.18 mg

Vitamin B2 (Riboflavin) 0.1 mg

Vitamin B3 (Niacin) 0.71 mg

Vitamin B5 (Pantothenic acid) 0.6 mg

Vitamin B6 (Pyridoxine) 0.17 mg

Vitamin B9 (Folate) 25 µg

Vitamin E 0.86 mg

Vitamin K 5.9 µg

Water 37 g

Zinc 1.5 mg

Wholemeal Rye Bread

Black Olives

kcal: 20.5

1 x Tablespoon

(15 g)

Protein 0.21g Fat 1.91g Carbohydrates 0.62g

Black Olives

Nutrients

Ash 6.5 g

Calcium 61 mg

Carbohydrate 4.1 g

Cholesterol 1 mg

Copper 0.23 mg

Fat 12.7 g

Fatty monounsaturated 8.87 g

Fatty polyunsaturated 1.42 g

Fatty saturated 1.78 g

Fatty trans 1 g

Fiber 2.4 g

Fiber insoluble 1.9 g

Fiber soluble 0.5 g

Iron 1.6 mg

KJ 607 kJ

Kcal 145 kcal

Magnesium 22 mg

Manganese 0.08 mg

Omega 3 0.08 g

Omega 6 1.34 g

Phosphorus 17 mg

Potassium 55 mg

Protein 1.4 g

Salt 6 g

Selenium 0.6 µg

Sodium 2400 mg

Sucrose 0.1 g

Sugar 0.1 g

Vitamin A 30 µg

Vitamin B1 (Thiamin) 0.01 mg

Vitamin B2 (Riboflavin) 1 mg

Vitamin B3 (Niacin) 0.1 mg

Vitamin B5 (Pantothenic acid) 0.03 mg

Vitamin B6 (Pyridoxine) 0.02 mg

Vitamin B9 (Folate) 3 µg

Vitamin C (Ascorbic acid) 0.9 mg

Vitamin E 1.99 mg

Vitamin K 1.4 µg

Water 75.3 g

Zinc 0.22 mg

Black Olives

Iceberg Lettuce

kcal: 7.6

1 x Leaf

(40 g)

Protein 0.56g Fat 0.08g Carbohydrates 1.16g

Iceberg Lettuce

Nutrients

Ash 0.76 g

Beta-carotene 116 µg

Calcium 24 mg

Carbohydrate 2.9 g

Chlorine 36 mg

Cholesterol 1 mg

Copper 0.04 mg

Fat 0.2 g

Fatty monounsaturated 0.01 g

Fatty polyunsaturated 0.14 g

Fatty saturated 0.04 g

Fatty trans 1 g

Fiber 1.4 g

Fiber insoluble 1.1 g

Fiber soluble 0.3 g

Folate 18 µg

Fructose 0.9 g

Glicemyc Index 32 µg

Glucose 0.9 g

Iron 0.7 mg

KJ 59 kJ

Kcal 14 kcal

Lutein + zeaxanthin 330 mg

Magnesium 9 mg

Manganese 0.28 mg

Omega 3 0.02 g

Omega 6 0.09 g

Oxalic acid 2 mg

Phosphorus 21 mg

Potassium 134 mg

Protein 1.4 g

Salt 0.01 g

Selenium 0.2 µg

Sodium 4 mg

Sucrose 0.1 g

Vitamin A 192 µg

Vitamin B1 (Thiamin) 0.05 mg

Vitamin B2 (Riboflavin) 0.09 mg

Vitamin B3 (Niacin) 0.22 mg

Vitamin B5 (Pantothenic acid) 0.15 mg

Vitamin B6 (Pyridoxine) 0.06 mg

Vitamin B9 (Folate) 18 µg

Vitamin C (Ascorbic acid) 13 mg

Vitamin E 0.43 mg

Vitamin K 24.1 µg

Water 95.64 g

Zinc 0.44 mg

Iceberg Lettuce

Cherry Tomatoes

kcal: 9.9

50 x Gram

(1 g)

Protein 0.45g Fat 0.1g Carbohydrates 1.8g

Cherry Tomatoes

Nutrients

Acidity 0.4 g

Alcohol 1 g

Alpha Linolenic Acid 0.01 g

Ash 0.5 g

Beta-carotene 449 µg

Boron 0.05 mg

Calcium 9 mg

Carbohydrate 3.6 g

Chloride 30 mg

Cholesterol 1 mg

Chromium 0.5 µg

Citric acid 0.4 mg

Cobalt 0.1 µg

Copper 0.06 mg

Erythritol 1 g

Fat 0.2 g

Fatty acids 0.2 g

Fatty monounsaturated 0.02 g

Fatty polyunsaturated 0.12 g

Fatty saturated 0.05 g

Fatty trans 1 g

Fiber 1.2 g

Fiber insoluble 0.8 g

Fiber soluble 0.4 g

Fluoride 1 mg

Fructose 1.3 g

Galactose 0.05 g

Glicemyc Index 30 µg

Glucose 1.2 g

Inulin 0.1 g

Iodine 0.5 µg

Iron 0.5 mg

KJ 75 kJ

Kcal 18 kcal

Lactose 1 g

Lignin 1 g

Linoleic Acid 0.08 g

Lutein + zeaxanthin 123 mg

Lycopene 2573 µg

Magnesium 8 mg

Malic acid 0.1 g

Maltose 1 g

Manganese 0.06 mg

Molybdenum 1 µg

Nickel 0.01 mg

Nitrogen 0.02 g

Oleic Acid 0.02 g

Omega 3 0.01 g

Omega 6 0.09 g

Oxalic acid 5 mg

Pantothenic acid 0.2 mg

Phosphorus 21 mg

Phytoene 150 µg

Phytofluene 100 µg

Potassium 282 mg

Protein 0.9 g

Quinic acid 0.03 g

Salt 0.02 g

Selenium 0.1 µg

Sodium 8 mg

Sorbitol 1 g

Starch 0.1 g

Sucrose 0.1 g

Sugar 2.6 g

Sugar added 1 g

Sulfur 15 mg

Taurine 0.1 mg

Total Carbohydrates 3.6 g

Total Fat 0.2 g

Total Protein 0.9 g

Total sugar alcohols 1 g

Vitamin A 107 µg

Vitamin B1 (Thiamin) 0.06 mg

Vitamin B12 (Cobalamin) 1 µg

Vitamin B2 (Riboflavin) 0.04 mg

Vitamin B3 (Niacin) 1 mg

Vitamin B4 (Choline) 6 mg

Vitamin B6 (Pyridoxine) 0.15 mg

Vitamin B7 (Biotin) 0.5 mg

Vitamin B9 (Folate) 15 µg

Vitamin C (Ascorbic acid) 23 mg

Vitamin D 1 µg

Vitamin D3 1 µg

Vitamin E 1.22 mg

Vitamin K 7.9 µg

Water 94.5 g

Witamine B8 (Inositol) 3 mg

Xylitol 1 g

Zinc 0.26 mg

Cherry Tomatoes

Mozzarella Cheese

kcal: 44.5

1 x Slice

(15 g)

Protein 3.33g Fat 3.32g Carbohydrates 0.33g

Mozzarella Cheese

Nutrients

Ash 5.69 g

Calcium 505 mg

Carbohydrate 2.2 g

Chloride 500 mg

Cholesterol 79 mg

Chromium 0.5 µg

Cobalt 0.5 µg

Copper 0.03 mg

Fat 22.14 g

Fatty monounsaturated 6 g

Fatty polyunsaturated 1 g

Fatty saturated 13 g

Fatty trans 0.5 g

Fiber 1 g

Fluoride 10 mg

Iodine 20 µg

Iron 0.44 mg

KJ 1256 kJ

Kcal 300 kcal

Lactose 1 g

Magnesium 26 mg

Manganese 0.01 mg

Molybdenum 10 µg

Omega 3 0.1 g

Omega 6 0.8 g

Phosphorus 354 mg

Potassium 85 mg

Protein 22.17 g

Protein Animal 22.17 g

Salt 0.75 g

Selenium 17 µg

Sodium 300 mg

Sugar 1 g

Sulfur 200 mg

Total Carbohydrates 2.2 g

Total Fat 22.14 g

Total Protein 22.17 g

Vitamin A 100 µg

Vitamin B1 (Thiamin) 0.02 mg

Vitamin B12 (Cobalamin) 1.3 µg

Vitamin B2 (Riboflavin) 0.15 mg

Vitamin B3 (Niacin) 0.1 mg

Vitamin B5 (Pantothenic acid) 0.4 mg

Vitamin B6 (Pyridoxine) 0.1 mg

Vitamin B9 (Folate) 13 µg

Vitamin D 2 µg

Vitamin E 0.19 mg

Vitamin K 2 µg

Water 50 g

Zinc 2.2 mg

Mozzarella Cheese

346 kcal

Protein 13.95g

Fat 15.32g

Carbs 38.17g

Fiber 0g

Recipe preparation steps

Spread hummus on the bread. Cut the tomatoes in half and mix with the lettuce and olives torn into smaller pieces. Add the sunflower seeds and mozzarella cut into smaller pieces. Eat the sandwich with the salad.

Nutrients

Detailed Nutrient List

Name	All Portions	Single Portion
Acidity	0.2 g	0.2 g
Alcohol	0.5 g	0.5 g
Alpha Linolenic Acid	0.01 g	0.01 g
Arginine	0.25 g	0.25 g
Ash	4.02 g	4.02 g
Beta-carotene	270.9 µg	270.9 µg
Beta-sitosterol	18 mg	18 mg
Boron	0.03 mg	0.03 mg
Calcium	134.7 mg	134.7 mg
Carbohydrate	38.17 g	38.17 g
Chloride	90 mg	90 mg
Chlorine	14.4 mg	14.4 mg
Cholesterol	13.8 mg	13.8 mg
Chromium	0.33 µg	0.33 µg
Citric acid	0.2 mg	0.2 mg
Cobalt	0.13 µg	0.13 µg
Copper	0.45 mg	0.45 mg
Erythritol	0.5 g	0.5 g
Fat	15.32 g	15.32 g
Fatty acids	0.1 g	0.1 g
Fatty monounsaturated	5.62 g	5.62 g
Fatty polyunsaturated	5.16 g	5.16 g
Fatty saturated	3.47 g	3.47 g
Fatty trans	1.33 g	1.33 g
Fiber	8.39 g	8.39 g
Fiber insoluble	5.93 g	5.93 g
Fiber soluble	2.32 g	2.32 g
Fluoride	2 mg	2 mg
Folate	29.9 µg	29.9 µg
Fructose	1.01 g	1.01 g
Galactose	0.03 g	0.03 g
Glicemyc Index	57.8 µg	57.8 µg
Glucose	0.96 g	0.96 g
Glutamic acid	0.42 g	0.42 g
Inulin	0.05 g	0.05 g
Iodine	3.25 µg	3.25 µg
Iron	3.43 mg	3.43 mg
Lactose	0.65 g	0.65 g
Lignin	0.68 g	0.68 g
Linoleic Acid	2.91 g	2.91 g
Lutein + zeaxanthin	195.5 mg	195.5 mg
Lycopene	1286.5 µg	1286.5 µg
Magnesium	109.9 mg	109.9 mg
Malic acid	0.05 g	0.05 g
Maltose	0.5 g	0.5 g
Manganese	1.67 mg	1.67 mg
Molybdenum	2 µg	2 µg
Nickel	0 mg	0 mg
Nitrogen	0.01 g	0.01 g
Oleic Acid	0.84 g	0.84 g
Omega 3	0.2 g	0.2 g
Omega 6	4.9 g	4.9 g
Oxalic acid	3.3 mg	3.3 mg
Pantothenic acid	0.1 mg	0.1 mg
Phosphorus	308.15 mg	308.15 mg
Phytoene	75 µg	75 µg
Phytofluene	50 µg	50 µg
Phytosterols	28 mg	28 mg
Potassium	478.5 mg	478.5 mg
Protein	13.95 g	13.95 g
Protein Animal	3.33 g	3.33 g
Protein Plant	1.56 g	1.56 g
Quinic acid	0.02 g	0.02 g
Salt	2.11 g	2.11 g
Selenium	15.27 µg	15.27 µg
Sodium	846.7 mg	846.7 mg
Sorbitol	0.5 g	0.5 g
Starch	25.35 g	25.35 g
Sucrose	1.24 g	1.24 g
Sugar	5.75 g	5.75 g
Sugar added	0.5 g	0.5 g
Sulfur	37.5 mg	37.5 mg
Taurine	0.05 mg	0.05 mg
Tocopherol gamma	2 mg	2 mg
Total Carbohydrates	2.13 g	2.13 g
Total Fat	3.42 g	3.42 g
Total Protein	3.78 g	3.78 g
Total sugar alcohols	0.5 g	0.5 g
Vitamin A	150.3 µg	150.3 µg
Vitamin B1 (Thiamin)	0.31 mg	0.31 mg
Vitamin B12 (Cobalamin)	0.7 µg	0.7 µg
Vitamin B2 (Riboflavin)	0.32 mg	0.32 mg
Vitamin B3 (Niacin)	1.76 mg	1.76 mg
Vitamin B4 (Choline)	3 mg	3 mg
Vitamin B5 (Pantothenic acid)	0.48 mg	0.48 mg
Vitamin B6 (Pyridoxine)	0.31 mg	0.31 mg
Vitamin B7 (Biotin)	0.25 mg	0.25 mg
Vitamin B9 (Folate)	71.2 µg	71.2 µg
Vitamin C (Ascorbic acid)	17.1 mg	17.1 mg
Vitamin D	0.8 µg	0.8 µg
Vitamin D3	0.5 µg	0.5 µg
Vitamin E	4.71 mg	4.71 mg
Vitamin K	17.91 µg	17.91 µg
Water	137.96 g	137.96 g
Witamine B8 (Inositol)	1.5 mg	1.5 mg
Xylitol	0.5 g	0.5 g
Zinc	2.19 mg	2.19 mg

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Hummus and salad sandwich

Contains allergens

Ingredients - 7

Natural Hummus

Nutrients

Sunflower Seeds (Shelled)

Nutrients

Wholemeal Rye Bread

Nutrients

Black Olives

Nutrients

Iceberg Lettuce

Nutrients

Cherry Tomatoes

Nutrients

Mozzarella Cheese

Nutrients

Recipe preparation steps

Nutrients

Detailed Nutrient List

Related Recipes

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