Mediterranean English Muffin Sandwich

1. Mix the carrots, cucumbers and tomatoes together in a bowl.

2. Toast the muffin to desired darkness.

3. Spread the hummus on one half of the muffin, place the cheese slice on top, then add the avocado. Top with the vegetable mix. Sprinkle the top with pistachios if using, and close the sandwich. Enjoy!

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Nutrient	Quantity
Total fats	7.5359 g
Protein	4.4354 g
Carbohydrates	15.2441 g
Energy	142.43 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.0576 g
Water	128.0166 g
Aspartic acid	0.4663 g
Calcium, Ca	49.4319 mg
Lutein + zeaxanthin	300.2581 g
Fiber, total dietary	3.8679 g
Fatty acids, total saturated 22:0	0.0058 g
Carotene, beta	2120.0869 g
Niacin	0.5545 mg
Vitamin A, RAE	213.9088 g
Arginine	0.4368 g
Riboflavin	0.07 mg
Tocopherol, beta	0.007 mg
Fatty acids, total saturated 20:1	0.0154 g
Glutamic acid	0.9802 g
Stigmasterol	0.3844 mg
Sodium, Na	127.8069 mg
Fatty acids, total saturated 16:1 undifferentiated	0.071 g
Total lipid (fat)	7.5359 g
Manganese, Mn	0.4409 mg
Fructose	0.7484 g
Proline	0.1855 g
Fatty acids, total saturated 16:0	0.8178 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	1.0832 g
Sucrose	1.4256 g
Choline, total	19.213 mg
Sugars, total	2.9856 g
Serine	0.2421 g
Fatty acids, total saturated 10:0	0.0003 g
Fatty acids, total saturated 18:0	0.1392 g
Vitamin B-6	0.3851 mg
Selenium, Se	1.7221 g
Ash	1.4588 g
Fatty acids, total saturated 18:1 undifferentiated	3.8929 g
Pantothenic acid	0.4269 mg
Phenylalanine	0.2388 g
Beta-sitosterol	15.2212 mg
Copper, Cu	0.268 mg
Betaine	0.179 mg
Thiamin	0.148 mg
Methionine	0.0782 g
Iron, Fe	1.2522 mg
Carbohydrate, by difference	15.2441 g
Phosphorus, P	112.5088 mg
Folate, total	46.2806 g
Tocopherol, gamma	1.6028 mg
Lycopene	0.25 g
Alanine	0.2233 g
Valine	0.2196 g
Fatty acids, total saturated 18:2 undifferentiated	2.0294 g
Glycine	0.2096 g
Carotene, alpha	876.3388 g
Glucose (dextrose)	0.6698 g
Fatty acids, total saturated 14:0	0.0067 g
Zinc, Zn	0.8539 mg
Isoleucine	0.1919 g
Maltose	0.0131 g
Tocopherol, delta	0.0615 mg
Fatty acids, total polyunsaturated	2.0861 g
Tocotrienol, gamma	0.1284 mg
Fatty acids, total polyunsaturated 17:1	0.0027 g
Leucine	0.3243 g
Tocotrienol, alpha	0.0341 mg
Vitamin A, IU	4275.2975 IU
Folate, DFE	46.2806 g
Tryptophan	0.0534 g
Vitamin C, total ascorbic acid	7.9885 mg
Phytosterols	21.4013 mg
Fatty acids, total saturated 20:0	0.0129 g
Fatty acids, total saturated 6:0	0.0009 g
Campesterol	0.7688 mg
Starch	0.5491 g
Tyrosine	0.1117 g
Vitamin K (phylloquinone)	10.338 g
Fatty acids, total saturated	0.9871 g
Histidine	0.1113 g
Fatty acids, total monounsaturated	3.9822 g
Threonine	0.1918 g
Folate, food	46.2806 g
Fatty acids, total polyunsaturated 17:0	0.0011 g
Cryptoxanthin, beta	15.12 g
Vitamin E (alpha-tocopherol)	0.7461 mg
Magnesium, Mg	34.8319 mg
Lysine	0.2636 g
Potassium, K	344.0869 mg
Cystine	0.0807 g
Fluoride, F	2.0884 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Avocado	0.25	0	0	0
Carrot	0.5	10.25	2.395	0.06
Cheddar cheese	1 slice	0	0	0
Cucumber	0.5	9.48	1.7064	0.1264
Pistachio	1 tablespoon	43.05	2.0887	3.484
plum tomato	0.5	0	0	0
english muffin	1	0	0	0
hummus	3 tablespoons	79.65	9.054	3.8655