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Hummus and salad sandwich

David Janitzek
August 18, 2024
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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.

Tags:

For vegetarian

Preparation time

10 Minutes

Number of portions

1

Degree of flatness

2 / 5

Allergens

Rye, Lactose, Milk

Occasions

-

Types

-

Statistic

Ingredients

The nutritional values given apply to the entire recipe (grams of all portions of the recipe).

Natural hummus

1 × Tablespoon (20 g)

20 g

Protein	1.556g / 95.05 g
Fiber	1.02g / 30 g
Fat	3.564g / 142.58 g
Carbohydrate	3g / 237.63 g

Sunflower seeds (shelled)

1 × Tablespoon (10 g)

10 g

Rye bread wholemeal

2 × Slice of bread (30 g)

60 g

Black olives

1 × Tablespoon (15 g)

15 g

Iceberg lettuce

1 × Leaf (40 g)

40 g

Cherry tomatoes

50 × Gram (1 g)

50 g

Mozzarella cheese

1 × Slice (15 g)

15 g

Nutritional composition for all portions of the recipe

Proteins 20%

11.91g / 95.05 g

Fats 30%

14.36g / 63.37 g

Carbohydrates 50%

40.3g / 105.61 g

Kcal

338.08Kcal / 1901.02 Kcal

Comments

The author of the recipe is Dietspremium

The original language of creation is Polish. If the current language is different, some content may be displayed in the original language or may not be fully understandable due to machine translation.

Protein	2.44g / 95.05 g
Fiber	0.6g / 30 g
Zinc	0.269mg / 10 mg
Phosphorus	78.4mg / 700 mg
Glicemyc Index	0.1µg µg
Fatty monounsaturated	0.835g g
Fatty saturated	0.442g g
Fatty polyunsaturated	2.882g g
Magnesium	35.9mg / 350 mg
Manganese	0.261mg / 2.3 mg
Copper	0.187mg / 1.5 mg
Potassium	79.3mg / 4000 mg
Sucrose	0.17g g
Sodium	0.3mg / 1500 mg
Fat	4.37g / 142.58 g
Calcium	13.1mg / 1000 mg
Vitamin B1 (Thiamin)	0.1318mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.0263mg / 1.4 mg
Vitamin B3 (Niacin - pp)	0.697mg / 15 mg
Vitamin B6 (Pyridoxine)	0.06mg / 1.6 mg
Vitamin B9 (Folic acid)	6µg / 300 µg
Vitamin A	0.5µg / 800 µg
Vitamin E	2.781mg / 14 mg
Carbohydrate	2.46g / 237.63 g
Iron	0.42mg / 15 mg

Protein	3.36g / 95.05 g
Fiber	3.54g / 30 g
Zinc	1.524mg / 10 mg
Phosphorus	122.4mg / 700 mg
Glicemyc Index	0.6µg µg
Fatty monounsaturated	0.174g g
Fatty saturated	0.138g g
Fatty polyunsaturated	0.468g g
Magnesium	38.4mg / 350 mg
Manganese	1.644mg / 2.3 mg
Copper	0.144mg / 1.5 mg
Potassium	167.4mg / 4000 mg
Sucrose	0.96g g
Sodium	274.2mg / 1500 mg
Fat	1.02g / 142.58 g
Calcium	15mg / 1000 mg
Vitamin B1 (Thiamin)	0.108mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.06mg / 1.4 mg
Vitamin B3 (Niacin - pp)	0.426mg / 15 mg
Vitamin B6 (Pyridoxine)	0.102mg / 1.6 mg
Vitamin B9 (Folic acid)	17.1µg / 300 µg
Vitamin E	0.516mg / 14 mg
Carbohydrate	30.9g / 237.63 g
Iron	1.38mg / 15 mg

Protein	0.21g / 95.05 g
Fiber	0.36g / 30 g
Zinc	0.033mg / 10 mg
Phosphorus	2.55mg / 700 mg
Fatty monounsaturated	1.3305g g
Fatty saturated	0.267g g
Fatty polyunsaturated	0.213g g
Magnesium	3.3mg / 350 mg
Manganese	0.012mg / 2.3 mg
Copper	0.0345mg / 1.5 mg
Potassium	8.25mg / 4000 mg
Sucrose	0.015g g
Sodium	360mg / 1500 mg
Fat	1.905g / 142.58 g
Calcium	9.15mg / 1000 mg
Vitamin B3 (Niacin - pp)	0.015mg / 15 mg
Vitamin B6 (Pyridoxine)	0.003mg / 1.6 mg
Vitamin B9 (Folic acid)	1.5µg / 300 µg
Vitamin A	4.5µg / 800 µg
Vitamin E	0.2985mg / 14 mg
Carbohydrate	0.615g / 237.63 g
Iron	0.24mg / 15 mg

Protein	0.56g / 95.05 g
Fiber	0.56g / 30 g
Zinc	0.176mg / 10 mg
Phosphorus	8.4mg / 700 mg
Ascorbic acid - Vitamin C	5.2mg / 110 mg
Fatty monounsaturated	0.004g g
Fatty saturated	0.016g g
Fatty polyunsaturated	0.056g g
Magnesium	3.6mg / 350 mg
Manganese	0.112mg / 2.3 mg
Copper	0.016mg / 1.5 mg
Potassium	53.6mg / 4000 mg
Sucrose	0.04g g
Sodium	1.6mg / 1500 mg
Fat	0.08g / 142.58 g
Calcium	9.6mg / 1000 mg
Vitamin B1 (Thiamin)	0.018mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.0356mg / 1.4 mg
Vitamin B3 (Niacin - pp)	0.088mg / 15 mg
Vitamin B6 (Pyridoxine)	0.024mg / 1.6 mg
Vitamin B9 (Folic acid)	30µg / 300 µg
Vitamin A	76.8µg / 800 µg
Vitamin E	0.172mg / 14 mg
Carbohydrate	1.16g / 237.63 g
Iron	0.28mg / 15 mg

Protein	0.45g / 95.05 g
Fiber	0.6g / 30 g
Zinc	0.13mg / 10 mg
Phosphorus	10.5mg / 700 mg
Ascorbic acid - Vitamin C	11.5mg / 110 mg
Fatty monounsaturated	0.01g g
Fatty saturated	0.025g g
Fatty polyunsaturated	0.06g g
Magnesium	4mg / 350 mg
Manganese	0.03mg / 2.3 mg
Copper	0.03mg / 1.5 mg
Potassium	141mg / 4000 mg
Sucrose	0.05g g
Sodium	4mg / 1500 mg
Fat	0.1g / 142.58 g
Calcium	4.5mg / 1000 mg
Vitamin B1 (Thiamin)	0.032mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.021mg / 1.4 mg
Vitamin B3 (Niacin - pp)	0.5mg / 15 mg
Vitamin B6 (Pyridoxine)	0.075mg / 1.6 mg
Vitamin B9 (Folic acid)	19.5µg / 300 µg
Vitamin A	53.5µg / 800 µg
Vitamin E	0.61mg / 14 mg
Carbohydrate	1.8g / 237.63 g
Iron	0.25mg / 15 mg

Protein	3.3255g / 95.05 g
Cholesterol	11.85mg mg
Zinc	0.438mg / 10 mg
Phosphorus	53.1mg / 700 mg
Glicemyc Index	0.15µg µg
Magnesium	3mg / 350 mg
Copper	0.0015mg / 1.5 mg
Potassium	11.4mg / 4000 mg
Selenium	2.55µg / 70 µg
Sodium	72.9mg / 1500 mg
Fat	3.321g / 142.58 g
Calcium	75.75mg / 1000 mg
Vitamin B1 (Thiamin)	0.0045mg / 1.1 mg
Vitamin B12 (Cobalamin)	0.342µg / 4 µg
Vitamin B2 (Riboflavin)	0.042mg / 1.4 mg
Vitamin B3 (Niacin - pp)	0.015mg / 15 mg
Vitamin B6 (Pyridoxine)	0.0045mg / 1.6 mg
Vitamin K	0.345µg / 70 µg
Vitamin A	26.85µg / 800 µg
Vitamin D	0.06µg / 100 µg
Vitamin E	0.0285mg / 14 mg
Carbohydrate	0.36g / 237.63 g
Iron	0.066mg / 15 mg