Estimated Nutrition (whole recipe, rough)
Counts 12 of 14 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 12 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Rye Bread | 1 slice (32g) | 83 |
| Egg | 1 large egg (50g) | 78 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Plum | 1 medium (66g) | 30 |
| Tomato | 1 medium (123g) | 22 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Lettuce | 1 cup shredded (36g) | 5 |
| Olive | 1 large (4g) | 4 |
| Salt | 1 tsp (6g) | 0 |
| Bean | not in our table | 0 |
| Alfalfa | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 1/2 medium green or red bell pepper, cut into 1-inch chunks ( 1/2 cup)
- 1/4 cup pimiento-stuffed green olives
- 1 to 2 scallions, green parts only, coarsely chopped
- 2 (16-oz.) cans pinto or pink beans, rinsed and drained
- 2 Tbs. soy mayonnaise or reduced-fat mayonnaise
- 1 Tbs. fresh lemon juice
- 1 tsp. ground cumin
- Salt to taste
- Whole-grain or rye bread slices
- Thinly sliced plum tomatoes
- Alfalfa or other sprouts or shredded lettuce
- =
Directions
1. In food processor, combine bell pepper, olives and scallions. Pulse on and off several times, until mixture is coarsely chopped into approximately 1/4-inch pieces.
2. Add beans, mayonnaise, lemon juice, cumin and salt, and pulse on and off until mixture is evenly chopped but still chunky. Transfer to medium bowl.
3. Let everyone assemble his or her own sandwich as follows: Spread a generous amount of bean mixture on one slice of bread, top with tomato slices, some sprouts and another slice of bread.