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Garbanzo Bean Sandwiches

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  • Prep Time 15 min
  • Total Time 15 min
  • Servings 6
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Looking for a Mediterranean dinner? Then check out these garbanzo bean sandwiches made using pita bread and cucumber ranch dressing – ready in just 15 minutes!

Ingredients

1
can (15 to 16 ounces) garbanzo beans, rinsed and drained
1/2
cup water
2
tablespoons chopped fresh parsley
2
tablespoons chopped walnuts
1
tablespoon chopped onion
1
clove garlic, chopped
1/2
medium cucumber, sliced
4
whole wheat pita breads (6 inches in diameter)
Lettuce leaves
1
medium tomato, seeded and chopped (3/4 cup)
1/2
cup cucumber ranch dressing

Directions

  • 1 Place beans, water, parsley, walnuts, onion and garlic in food processor or blender. Cover and process until smooth.
  • 2 Cut cucumber into slices. Cut each pita bread in half to form 2 pockets; line with lettuce leaves. Spoon 2 tablespoons bean spread into each pita half. Add tomato, cucumber and dressing.

Expert Tips

Nuts and seeds are great little nuggets of nutrients, but adding them in moderation is best because they can be high in fat. Fortunately, a little goes a long way in terms of flavor, and when nuts and seeds are lightly toasted, they become flavor giants!

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
295
% Daily Value
Total Fat
13g
0%
Saturated Fat
1g
0%
Cholesterol
5mg
0%
Sodium
590mg
0%
Total Carbohydrate
40g
0%
Dietary Fiber
8g
0%
Protein
11g
% Daily Value*:
Vitamin A
0%
0%
Vitamin C
0%
0%
Calcium
0%
0%
Iron
0%
0%
Exchanges:
2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 1/2 Lean Meat; 0 High-Fat Meat; 1 1/2 Fat;
Carbohydrate Choice
2
*Percent Daily Values are based on a 2,000 calorie diet.

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