Mediterranean Veggie Sandwich

1. Wash and dry lettuce and spinach and set aside.

2. Spread each slice of bread with hummus.

3. Lay lettuce leaf on one slice of bread.

4. Top with cucumbers, spinach, roasted pepper, onion (if using) and tomato.

5. Sprinkle with feta cheese.

6. Top with other slice of bread.

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Nutrient	Quantity
Total fats	2.0888 g
Protein	1.7426 g
Carbohydrates	2.2147 g
Energy	33.2 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.0263 g
Water	45.7355 g
Aspartic acid	0.1359 g
Calcium, Ca	50.6563 mg
Lutein + zeaxanthin	71.3562 g
Fiber, total dietary	0.5269 g
Carotene, beta	196.5687 g
Niacin	0.3694 mg
Vitamin A, RAE	30.0188 g
Arginine	0.0555 g
Riboflavin	0.0894 mg
Tocopherol, beta	0.004 mg
Glutamic acid	0.4076 g
Sodium, Na	88.25 mg
Fatty acids, total saturated 16:1 undifferentiated	0.0365 g
Total lipid (fat)	2.0888 g
Manganese, Mn	0.054 mg
Fructose	0.548 g
Proline	0.1379 g
Fatty acids, total saturated 16:0	0.4919 g
Fatty acids, total saturated 8:0	0.0512 g
Choline, total	4.4644 mg
Sugars, total	1.601 g
Serine	0.1225 g
Fatty acids, total saturated 10:0	0.1853 g
Fatty acids, total saturated 18:0	0.1429 g
Vitamin B-6	0.0876 mg
Selenium, Se	1.4218 g
Ash	0.7147 g
Vitamin D	1.5 IU
Fatty acids, total saturated 18:1 undifferentiated	0.3855 g
Pantothenic acid	0.1326 mg
Phenylalanine	0.076 g
Copper, Cu	0.0306 mg
Betaine	0.04 mg
Thiamin	0.0315 mg
Retinol	11.7188 g
Methionine	0.0377 g
Iron, Fe	0.2011 mg
Carbohydrate, by difference	2.2147 g
Phosphorus, P	42.5376 mg
Folate, total	9.7188 g
Tocopherol, gamma	0.048 mg
Fatty acids, total saturated 4:0	0.0727 g
Lycopene	1029.2 g
Alanine	0.0733 g
Cholesterol	8.3438 mg
Valine	0.1096 g
Fatty acids, total saturated 18:2 undifferentiated	0.0697 g
Glycine	0.019 g
Carotene, alpha	41.525 g
Glucose (dextrose)	0.5 g
Fatty acids, total saturated 14:0	0.2589 g
Zinc, Zn	0.3461 mg
Isoleucine	0.0845 g
Fatty acids, total saturated 12:0	0.1087 g
Fatty acids, total polyunsaturated	0.0961 g
Leucine	0.1441 g
Tocotrienol, alpha	0.004 mg
Vitamin A, IU	402.5125 IU
Folate, DFE	9.7188 g
Tryptophan	0.022 g
Vitamin C, total ascorbic acid	9.9706 mg
Phytosterols	2.8 mg
Fatty acids, total saturated 6:0	0.0537 g
Tyrosine	0.0695 g
Vitamin B-12	0.1584 g
Vitamin K (phylloquinone)	3.7663 g
Fatty acids, total saturated	1.4137 g
Histidine	0.0441 g
Fatty acids, total monounsaturated	0.4466 g
Threonine	0.0728 g
Folate, food	9.7188 g
Vitamin D (D2 + D3)	0.0375 g
Cryptoxanthin, beta	1.25 g
Vitamin D3 (cholecalciferol)	0.0375 g
Vitamin E (alpha-tocopherol)	0.2545 mg
Magnesium, Mg	6.9 mg
Lysine	0.1279 g
Potassium, K	110.675 mg
Cystine	0.0126 g
Fluoride, F	0.92 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Tomato	2 slices	7.2	1.556	0.08
Feta cheese	1 tablespoon	24.75	0.3834	1.995
Cucumber	6 slices	0	0	0
red pepper	1	1.25	0.2753	0.0138
baby spinach leaf	0.5 cup	0	0	0
red onion	2 slices	0	0	0
lettuce leaf	1	0	0	0
wheat panini	2 slices	0	0	0
tomato basil hummus	2 tablespoons	0	0	0