Description
This sandwich is like having chunky hummus on bread, and is a lunch favorite of mine. No cooking required, and it comes together in just a few minutes. Use some 100% Whole Wheat Bread or High Protein Flatbread Wrap, and you have a quick and nutritious lunch for the next few days.
Time
Prep Time:
15 minutes
Total Time:
15 minutes
Cost
Total Cost:
Cost per Serving:
$0.81
Ingredients
Serving(s)
Chickpeas
- 1 medium Onion
- 15.5 oz can Chickpeas, drained and rinsed
- 1 tbsp Minced garlic
- 1/4 cup Nonfat cottage cheese
- 2 tbsp Salsa
- 1 tbsp Hot sauce
- 1 tbsp Lemon juice
- 1 tsp Paprika
- 1 tsp Cumin, ground
- 1 tsp Chili powder
Bread
- 6 small slices Whole wheat bread
Instructions
Cook Mode Off: Prevents screen dimming
- Finely chop the onion. Add to a bowl with rest of ingredients (besides the bread lol)
- Roughly mash with a fork or potato masher
- Form into 3 sandwiches, and wrap in aluminum foil
Nutrition Facts
------------------------------------------
Total Fat: 3.9g (5%
5 % of Daily Value (78 g)
)
Saturated Fat: 0.5g (2%
2 % of Daily Value (20 g)
)
Polyunsaturated Fat: 1.5g
Monounsaturated Fat: 0.6g
Cholesterol: 1mg (0%
0 % of Daily Value (300 mg)
)
Sodium: 768mg (33%
33 % of Daily Value (2300 mg)
)
Total Carbohydrate: 55.8g (20%
20 % of Daily Value (275 g)
)
Fiber: 11.4g (41%
41 % of Daily Value (28 g)
)
Net Carbs: 44.4g
Total Sugar: 6.1g
Protein: 19.8g (40%
40 % of Daily Value (50 g)
)
------------------------------------------
------------------------------------------
Vitamin B12: 0.09mcg (4%
4 % of Daily Value (2.4 mcg)
)
Vitamin D: 0.0mcg (0%
0 % of Daily Value (20 mcg)
)
------------------------------------------
Calcium: 102mg (8%
8 % of Daily Value (1300 mg)
)
Iron: 3.36mg (19%
19 % of Daily Value (18 mg)
)
Magnesium: 88mg (21%
21 % of Daily Value (420 mg)
)
Potassium: 401mg (9%
9 % of Daily Value (4700 mg)
)
:
:
------------------------------------------
:
------------------------------------------
41.2
:
19.7
------------------------------------------
:
8.8
------------------------------------------
This post may contain affiliate links