RV Cuisine

Wholesome lunch with a Mediterranean twist

Country Harvest Mediterranean hummus sandwich on whole grain bread

by News Canada
sandwich on a plate
This sandwich packs a nutritional punch. — photo courtesy of News Canada

(NC) For a sandwich packed with protein, healthy whole grains and taste, try homemade hummus. To double that nutritional impact, combine a selection of cancer fighting foods like chick peas, whole grains, leafy greens and vitamin C rich foods like citrus fruits and fresh herbs.

Homemade Mediterranean Hummus

  • 2 cups (500 mL) cooked chickpeas or one 540 mL (19 fl oz) can of chickpeas, drained and rinsed well
  • 2 shallots, peeled and quartered
  • 1 clove garlic, peeled (add an extra clove if you love garlic)
  • Zest and juice of one lemon, approx. 4 tbsp (60 mL) fresh lemon juice
  • 1/4 cup (60 mL) tahini – see note
  • 4 green olives with pimento
  • 3 tbsp (45 mL) loosely packed fresh rosemary, stems removed
  • 2 tbsp (30 mL) loosely packed fresh oregano leaves, stems removed
  • 1 tsp (10 mL) loosely packed fresh thyme leaves, stems removed
  • 1/4 tsp (1 mL) red pepper flakes (optional)


  1. Place chickpeas into a large food processor.
  2. Add shallots, garlic, juice and zest of lemon, tahini, olives, rosemary, oregano and thyme. Pulse until well combined, scraping down sides occasionally. Process until smooth. Add red pepper flakes if desired and pulse till combined.
  3. Store in a re-sealable container in the fridge for up to four days.
  4. Makes two cups (500 mL) or eight – 1/4 cup (60 mL) servings

To make a sandwich:

  • 2 slices Country Harvest 12-Grain bread
  • 1/4 cup (60 mL) prepared hummus
  • 1/2 cup (125 mL) arugula leaves
  • Two slices of tomato
  • Spread the hummus equally onto one side of each slice of Country Harvest 12-Grain bread
  • Place tomato on one side. Top with arugula. Top with second slice. Lightly press down, cut in half and serve.

Nutrient Breakdown for 1 sandwich: 387 Calories, 15 g Protein, 9 g Total Fat, .5 g Saturated Fat, 0 Trans Fat, 569 mg Sodium, 61 g Carbs, 10 g Fibre
What is tahini?

Tahini is sesame seed paste. You can find it in the ethnic section of your supermarket, or with the other nut butters, or at any health food store.

Stir well before using and store in your fridge for up to six months.

More great recipes featuring whole grains can be found online at: www.countryharvest.com. Recipe courtesy of www.newscanada.com.

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