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Garbanzo Bean Sandwiches

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  • Prep 15 min
  • Total 15 min
  • Servings 8
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Betty Crocker's Heart Healthy Cookbook shares a recipe! Looking for a meatless recipe? Then check out these great garbanzo bean sandwiches that are ready in just 15 minutes.
By Betty Crocker Kitchens
Updated Aug 19, 2010
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Ingredients

  • 1 can (15 ounces) Progresso™ garbanzo beans, rinsed and drained
  • 1/2 cup water
  • 2 tablespoons chopped fresh parsley
  • 2 tablespoons chopped walnuts
  • 1 tablespoon finely chopped onion
  • 1 clove garlic, finely 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

Steps

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

Tips from the Betty Crocker Kitchens

  • tip 1
    “Twice a week, I take an exercise class, and I also go dancing once or twice a week. That burns off calories and keeps me in shape—it is also a lot of fun.” Wanda S.
  • tip 2
    Nuts and seeds are great little gems because they contain so many nutrients, but adding them in moderation is best because they are high in fat. Fortunately, a little goes a long way in terms of flavor, and if nuts and seeds are lightly toasted, they become flavor giants!

Nutrition

260 Calories, 11g Total Fat, 8g Protein, 32g Total Carbohydrate, 4g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
260
Calories from Fat
100
Total Fat
11g
17%
Saturated Fat
1 1/2g
8%
Trans Fat
0g
Cholesterol
0mg
0%
Sodium
340mg
14%
Potassium
300mg
9%
Total Carbohydrate
32g
11%
Dietary Fiber
6g
24%
Sugars
4g
Protein
8g
% Daily Value*:
Vitamin A
8%
8%
Vitamin C
6%
6%
Calcium
4%
4%
Iron
15%
15%
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 Fat;
Carbohydrate Choice
2
*Percent Daily Values are based on a 2,000 calorie diet.
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