No one likes to spend too much time cooking in this hot weather. Generally, salads are my go to meal. But then, whole wheat vegetable hummus sandwich tastes so much better. So, a little bit of cooking for a wholesome sandwich with pinto beans, veggies and cheese is not bad. Does that sound good to you?
Pinto Bean Hummus:
Dry Pinto Beans - 1/2 cup
White Sesame Seeds/Til or Tahini Paste - 1 tbsp
Garlic - 1 big clove
Lemon/Lime Juice - 1/4 cup
Olive Oil - 2 tbsp
Paprika - 1/4 tsp
Black Pepper Powder - 1/2 tsp
Mediterranean Veggie Sandwich:
Romaine Lettuce Leaves
How to make Pinto Bean Hummus Veggie Sandwich:
- Traditionally, Mediterranean hummus is made with chickpeas, also called as garbanzo beans or kabuli chana. Canned beans work just fine. But, dry beans are better if you are looking for a low sodium option.
- Soak dry pinto beans or any other beans in plenty of water overnight. Wash the beans well. Cook the soaked beans in about 3 cups of water, until soft and mushy. Add more water if required.
- Add salt to the cooked beans and cook for another minute or so. Let the cooked beans cool. Save the cooking liquid.
- In a dry food processor jar, add sesame seeds and pulse it to a fine powder. Next, add cooked beans, garlic, paprika, black pepper, olive oil and lemon juice. Pulse it again until beans are mashed to a smooth paste. Lastly, add the beans cooking liquid or water to the hummus, until you get the desired thickness. Taste for seasonings.
- For sandwiches, pat the washed lettuce leaves dry. Thinly slice onions, cucumbers and tomatoes. I have used whole wheat bread slices. Use any of your favorite kind.
- Spread the hummus on one slice. Top it with lettuce leaves, followed by cucumber, tomato and onion slices. Finally, add some cheese and place the second slice and press the sandwich a little. Cut the sandwich into half and serve with some dill pickle and chips.