Hummus and Tofu Sandwich

Hummus and Tofu Sandwich
Fat 44%Carbs 40%Protein 15%
Percent Calories

1 Sandwich of hummus and tofu sandwich contains 700 Calories. The macronutrient breakdown is 40% carbs, 44% fat, and 15% protein. This is a good source of protein (50% of your Daily Value), fiber (43% of your Daily Value), and potassium (16% of your Daily Value).

Makes
1 Sandwich
Prep Time
5 minutes
Cook Time
10 minutes

Ingredients

  • Whole-wheat bread

    Prepared from recipe

    2 slice, regular or 92g

  • Hummus

    Home prepared

    7 tbsp or 105g

  • Tofu

    Raw, firm, prepared with calcium sulfate

    6 tbsp or 95g

  • Lettuce

    Butterhead (includes boston and bibb types), raw

    2 leaf, medium or 15g

  • Olive oil

    Salad or cooking

    1 tbsp or 14g

Directions

  1. Toast bread to desired crispness then spread the hummus on one side of both pieces.
  2. Heat oil in a skillet over medium-high heat. Cook the tofu until both sides are evenly golden brown and crispy. Add lettuce and tofu to the sandwich; combine both halves and slice down the center. Enjoy!

Nutrition Facts

For 1 Sandwich of hummus and tofu sandwich (320g)

NutrientValue%DV
Calories700
Fats36g 46%
Saturated fats5g 25%
Trans fats0g
Cholesterol0mg 0%
Sodium587mg 26%
Carbs73g 26%
Net carbs61g
Fiber12g 43%
Sugar4g
Protein28g
Calcium733mg 73%
Iron7mg 91%
Potassium730mg 16%
Vitamin D0μg 0%
Vitamins and Minerals
Alpha carotene0μg
Beta carotene302μg
Caffeine0mg
Choline55mg 10%
Copper1mg 89%
Fluoride0μg
Folate (B9)160μg 40%
Lycopene0μg
Magnesium162mg 39%
Manganese3mg 152%
Niacin5mg 28%
Pantothenic acid1mg 18%
Phosphorus472mg 67%
Retinol0μg
Riboflavin (B2)0.4mg 30%
Selenium55μg 99%
Theobromine0mg
Thiamine1mg 45%
Vitamin A IU662IU
Vitamin A25μg 3%
Vitamin B120μg 0%
Vitamin B61mg 54%
Vitamin C9mg 10%
Vitamin D IU0IU
Vitamin D20μg
Vitamin D30μg
Vitamin E3mg 23%
Vitamin K35μg 29%
Zinc4mg 37%
Sugars
Sugar4g
Sucrose0g
Glucose0.1g
Fructose0.1g
Lactose0g
Maltose0g
Galactose0g
Starch0g
Fats
Saturated fats5g 25%
Monounsaturated fats18g
Polyunsaturated fats11g
Trans fats0g
Fatty Acids
Total omega 30g
Total omega 60g
Alpha Linolenic Acid (ALA)0g
Docosahexaenoic Acid (DHA)0g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine1g
Arginine2g
Aspartic acid3g
Cystine0.4g
Glutamic acid6g
Glycine1g
Histidine1g
Hydroxyproline0g
Isoleucine1g
Leucine2g
Lysine2g
Methionine0.4g
Phenylalanine1g
Proline2g
Serine1g
Threonine1g
Tryptophan0.4g
Tyrosine1g
Valine1g

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