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Hummus, sprouts and avocado top sprouted whole-wheat bread in this healthy vegan lunch idea. Look for sprouted bread in the freezer section of your grocery store.
Who doesn't love avocados? They not only taste amazing but also can help lower your cholesterol. Avocados are high in healthy monounsaturated fat, which helps lower "bad" LDL cholesterol. They also contain fiber, antioxidants and phytosterols, such as beta-sitosterol, which have also been shown to lower cholesterol. Don't hog the entire bowl of guacamole, though! One serving is just a quarter of a Hass avocado, which delivers 57 calories. Spread a few slices of avocado on your sandwich instead of mayo, or dip some veggies into a bowl of fresh guacamole.
Ingredients 1 serving
- 1 cup mixed salad greens
- 1 teaspoon red-wine vinegar
- 1 teaspoon extra-virgin olive oil
- Pinch of salt
- Pinch of pepper
- 2 slices sprouted whole-wheat bread, toasted
- ¼ cup plain hummus
- ¼ cup alfalfa sprouts
- ¼ avocado, sliced
- 2 teaspoons unsalted sunflower seeds
Preparation
- Prep
- Ready In
- Toss greens with vinegar, oil, salt and pepper in a medium bowl. Spread each slice of toast with 2 tablespoons hummus. Top with sprouts, avocado and the greens and sprinkle with sunflower seeds.
Nutrition information
- Serving size: 2 toasts each
- Per serving: 429 calories; 22 g fat(3 g sat); 15 g fiber; 46 g carbohydrates; 16 g protein; 172 mcg folate; 0 mg cholesterol; 1 g sugars; 0 g added sugars; 1,602 IU vitamin A; 15 mg vitamin C; 67 mg calcium; 4 mg iron; 551 mg sodium; 616 mg potassium
- Nutrition Bonus: Folate (43% daily value), Vitamin A (32% dv), Vitamin C (25% dv), Iron (22% dv)
- Carbohydrate Servings: 3
- Exchanges: 2½ starch, 3 fat, 1 medium-fat protein
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