Vegan Hummus Avocado Open Sandwich

Are you looking for a quick, easy, delicious and healthy vegan breakfast? Then you are in the right place because our hummus avocado sandwich will satisfy your hunger and will pack your body with essential nutrients to keep you energised. This is our go-to vegan breakfast for most days, served alongside a cup of coffee. Nice, elegant and super easy.

But we already know that most of the day, the simplest solutions are also the best. You can eat our hummus avocado sandwich as an open sandwich or tucked between two slices of wholegrain bread. Both options are just as good. We normally prefer open sandwiches, simply because it feels less dry.

If you want, you can eat it with cherry tomatoes as well. Cherry tomatoes go really well with both avocado and hummus, so the tastes merry perfectly.

As you may know, avocado is super important in every vegan diet. It's packed with essential oils and it's high in protein, making it a great (and much healthier) alternative to eggs. We eat an avocado a day and we can see how our skin is nicer, more radiant and of course, it also keeps our hunger at bay.

Let's talk about Avocado calories

Vegan or not, I know a lot of people are careful with their calories intake. But let's remember that there are healthy and unhealthy calories. And the healthy ones help us process food faster, without excess fat. Wholefoods which are high in fibre and protein are where you want to get most of your calories from. So how many calories are in an avocado? There are 322 calories in one avocado. And before you run away, I can't stress enough, these are good calories. Avocado should be part of your diet, as it is high in essential oils and protein, making you less hungry throughout the day.

Avocado toast calories?

Right, so if there are 322 calories in one avocado, how many calories are in an avocado toast? There are around 70 calories in one slice of wholegrain bread. As you normally eat just half an avocado on toast, you are looking at 231 calories in avocado toast. Again, with the risk of repeating myself, these are good calories. Not empty calories which you take from processed food or sugars, but calories which actually help your body get energy, nourish your body and make you healthy.

Sodium in avocado?

We all know we should aim to consume less salt. The recommended intake of sodium in healthy adults is between 1,500 mg (1.5 grams) - 2,500 mg (2,5 grams) of sodium per day. So good news, the levels of sodium in avocado are low, with only 14 mg in one avocado. That means avocado is low in sodium and fit for consumption for those who really need to cut on their intake of salt.

Hummus Avocado Sandwich Recipe

Our hummus avocado sandwich is healthy and easy to make and it requires very little ingredients. We all have busy lives so the quickest we can do a breakfast recipe (which is also healthy) the better. We use exclusively wholegrain bread for this and we strongly recommend that you switch from normal regular bread made with white flour to wholegrain. As we explained in our wholegrain pizza dough recipe, this is because wholegrain flour still contains the full-grain which is what gives your body the right nutrition. White flour makes for empty calories, which is not good for you.

Simply add hummus on top of the bread and layer half an avocado, sliced. You can add a handful of seeds on top if you prefer and eat it with cherry tomatoes on the side or just a cup of tea or coffee, whichever helps with your morning ritual. That's it. Easy, speedy, simple, healthy and of course, vegan!

This recipe has been developed entirely by Yuzu Bakes. Any resemblance with other recipes is purely coincidental.

Hummus Avocado Sandwich

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• Prep Time: 5 mins
• Cook Time: 0 mins
• Total: 5 mins
• Serves 1 person

Categories: Breakfast Cusine: American, British, East European, Mediterranean

Description

A quick and easy vegan hummus avocado sandwich which is healthy, filling and delicious. It comes pack with essential fibres, proteins and nutrients to start the day well. Can be served as an open sandwich or in-between two slices of wholegrain bread.

Ingredients

(USA / Metric)

• 1 slice wholegrain bread
• 1/2 cup, sliced avocado
• 1/2 cup Hummus without tahini
• 1 leaf lettuce
• 1/3 cup pumpkin seeds (optional)
• 1/4 cup sunflower seeds (optional)

Instructions

• 1. Spread the hummus on a slice of wholegrain bread.
  2. Add the lettuce on top of the hummus. Layer the sliced avocado and top it up with pumpkin and sunflower seeds if using.
  3. Serve immediately and enjoy.

Nutritional Information

Total Nutrition Facts

Serves 1 person

Amount Per Serving
Calories 406
% Daily Value*
Total Fat 26 g			33%
	Saturated Fat 4 g		18%
	Trans Fat 0 g		1%
	Polyunsaturated Fat 10 g
	Monounsaturated Fat 11 g
Cholesterol 0 mg			0%
Sodium 1358 mg			59%
Total Carbs 35 g			13%
	Dietary Fiber 13 g		47%
	Sugar 3 g		6%
Protein 14 g			27%
Vitamin A 14% Vitamin C 10% Calcium 7% Iron 16% Vitamin D 0% Magnesium 33% Potassium 18% Zinc 39% Phosphorus 52% Thiamin (B1) 19% Riboflavin (B2) 17% Niacin (B3) 27% Vitamin B6 34% Folic Acid (B9) 0% Vitamin B12 0% Vitamin E 51% Vitamin K 39%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist's advice

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