Black Bean, Houmous & Veggie Sandwich

Healthy Recipes

Serves: 1
Preparation: 5 minutes -14 hours!
Assembly: 5 minutes

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamin C, protein, fibre, calcium, iron, magnesium, manganese, potassium and is low in salt, sugars and saturated fats!

The concept of this sandwich might seem pretty simple, but one secret ingredient makes all the difference…love! Preparing the beans and houmous from scratch provides an extremely tasty sandwich! Its also a versatile, inexpensive and fibre-licious sandwich that most main stream providers do not stock…but even if they did…were not paying £3 for it! Meal plan and save for your next holiday instead! Here’s to another great vegan lunch (hopefully enjoyed in the sunshine this Bank Holiday weekend…well fingers crossed)! 🙂

 Oh and here’s wishing a very Happy Birthday to our dear friend Beth! ❤

 

Ingredients:

+++++++++++++++++++++++++2         Slices of multi-seeded bread (or GF if required)
+++++++++++++++++++++++++10g     Dried black turtle beans (or 20g cooked)
+++++++++++++++++++++++++20g    Houmous
+++++++++++++++++++++++++ 50g   Carrot
+++++++++++++++++++++++++           Salad vegetables
+++++++++++++++++++++++++           Black pepper
+++++++++++++++++++++++++           Brown Mustard seeds
+++++++++++++++++++++++++           Dried Coriander leaf
+++++++++++++++++++++++++           Tahini sauce (optional)

 

 

Directions:

Soak the beans and chickpeas in two separate large bowls of water over night (8-12 hours).

Cook and simmer the beans/chickpeas according to the package instructions. Drain and allow to cool.

Prepare your houmous!  !

Lightly toast your bread (if preferred) and prepare your favourite salad vegetables.

***Alternatively, drain and rinse a tin of black beans; use your favourite brand of store bought houmous instead.

 

 

Assembly:

Lightly spread some houmous over both slices of you bread.

 

 

Layer the carrot over one slice.

Sprinkle with some mustard seeds.

 

 

Scatter the beans over the carrot…

 

 

Add your favourite salad vegetables to the other slice of bread and season with coriander…

Tahini sauce optional!

 

 

Carefully place the slice with veggies over the beans…

 

 

Slice (if preferred!)…

 

 

Eat & enjoy!

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A Roasted Mushroom Sandwich (With Kidney Bean & Red Lentil Spread!)

Healthy Recipes

Serves: 1
Prep, Cooking & Assembley: 30-40 minutes

Notes:

For those that were following along last week… you might remember our red kidney bean dip/spread that we made? If not, check it out here!

We created this sandwich using our spread and thought we’d share it with you! This recipe doesn’t require a lot of time or money!

It’s just another healthy post (for those that love a good sandwich!) to help you think outside box; enabling everyone to have something tasty and nutritious for lunch! This sandwich can easily be prepared the night before (or at the very least, you can prep the vegetables!) to ensure you have a delicious and satisfying meal…and make your lunch box rock!  

The mushroom provided a tasty and ‘meaty’ texture that tasted great with our spicy spread and the peppery rocket! We hope that you enjoy it as much as we did,…right down to the last mouthful!  🙂

 

Ingredients:

+++++++++++++++++++++++++80g   Large mushroom
+++++++++++++++++++++++++          Fry Spray (low-fat cooking oil)
+++++++++++++++++++++++++          Salt & Ground black pepper
+++++++++++++++++++++++++          Dried thyme
+++++++++++++++++++++++++60g   Salad tomato
+++++++++++++++++++++++++10g    Wild rocket
+++++++++++++++++++++++++75g    Wholemeal baguette (GF if required)
+++++++++++++++++++++++++20g    Kidney bean dip/spread

 

Directions:

Heat the oven to 200°C/400°F. Line a baking sheet with a silicone mat or some parchment paper.

 

Wash and dry the mushroom. Place it onto the baking sheet (bottom side up). Spray it with some low-fat cooking oil. Sprinkle over some thyme. Season it to taste with some salt and black pepper.

We roasted a whole package; loads of mushrooms in our meals that week!

 

 

Meanwhile, wash, remove the stem and thinly slice the tomato. Wash and dry the rocket.

 

 

Place the backing sheet into the oven. Roast the mushroom for 10 minutes. Remove. Turn once. Place it back into the oven. Roast for a further 10-15 minutes. Remove. Allow to cool slightly. Cut into slices.

Ours took a total of 25 minutes.

 

 

In the meantime, heat or warm the baguette (if desired)… and make a cup of tea! 😀

 

 

 Assemble the sandwich! Cut the baguette lengthways.

We cut ours into two halves, but you can always just ‘cut and fold it open’.

 

 

Spread the inside of each half with the spread.

 

 

Layer the bottom half with some tomato.

 

 

Assemble the mushroom over the tomato.

Is your mouth watering yet?! 😀

 

 

Spoon a little more of the spread over the mushroom (if desired). Place the rocket over the other half of the bread.

 

 

Finish off the sandwich with the top half of the baguette…

 

 

… and enjoy!

This is not deja vu! This is the spread that we used last week!   NB: Our sandwich  contained approx. 260kcal and 1.9g Fat. 😀