Always a healthful choice for a sandwich “binder,” this hummus gets in heart healthy omega-3 ALA walnuts and beans (not to mention some fresh garlic, whole grains and phytochemical-packed veggies too) all in one sandwich!


1 large clove of garlic
½ cup chopped walnuts, toasted
Juice from 1 lemon
1 (15 ounce) can garbanzo beans, rinsed and drained
½ cup tahini paste
½ teaspoon sea salt
½ cup water

In a food processor, chop garlic into small pieces. Toast walnuts on a tray lined with aluminum foil in a toaster oven at 350ºF for approximately 5 minutes until golden brown (shaking pan frequently to prevent scorching). Add walnuts, lemon juice, garbanzo beans, tahini, salt and water to food processor and process until smooth. Serve hummus as a sandwich stuffer or as a dip for crudités.

For the sandwich: Take a 100 percent whole wheat wrap and spread it on a cutting board. Spread 2 tablespoons hummus on the wrap. Add chopped spinach, tomatoes, red onions, roasted red peppers and any other type of vegetable that you desire. Roll the wrap tightly, cut in half and serve.

Nutritional Information (1 vegetable sandwich wrap with 55 grams hummus or ~ ¼ cup):
Calories: 318, Fat: 11 g, Cholesterol: 0 mg, Sodium: 314 mg,
Carbohydrate: 49 g, Dietary Fiber: 6 g, Sugars: 3 g, Protein: 13 g

From the book Cholesterol Down by Janet Bond Brill, Ph.D., R.D., LDN.

To learn more about this book please visit

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