Beet Hummus, Caper, Fried Egg Sandwich at foodious.com

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Beet Hummus, Caper, Fried Egg Sandwich

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15 minutes

2 servings

Adjust servings

dairy-free

gluten-free

(?)

Has gluten from:

sourdough bread

kid friendly

has meat

has pasta

has seafood

mediterranean

vegan

(?)

Not vegan due to:

egg (large)

vegetarian

(?)

Not vegetarian due to:

egg (large)

pescatarian

paleo

(?)

Not paleo due to:

sourdough bread
garbanzo bean

This recipe has no customizations.

Nutrition to Note

This recipe has Sodium as 69.5% (as a percentage of RDA).

You may need to take this into account today to balance out your diet.

Nutrition Rating Details

Here are the percentages used to determine the nutritional rating for this recipe:

• Calcium: 5.7% of RDA
• Calories: 24.0% of RDA
• Carbs: 22.6% of RDA
• Fat (total lipid): 27.3% of RDA
• Fiber: 29.0% of RDA
• Fructose: 1.2% of RDA
• Protein: 20.7% of RDA
• Sodium: 69.5% of RDA
• Sugar: 29.4% of RDA

• Vitamin A (IU): 11.4% of RDA
• Vitamin B6: 46.6% of RDA
• Vitamin C: 9.3% of RDA
• Iron: 16.6% of RDA
• Magnesium: 21.2% of RDA
• Manganese: 197% of RDA
• Niacin: 22.2% of RDA
• Potassium: 16.0% of RDA
• Zinc: 19.1% of RDA

If any nutritional component is greater than 50% of RDA (or any vitamin/mineral is greater than 400% of RDA), the recipe gets a “Nutrition to Note” rating.

Whether this matters for your diet depends mostly on what other foods you consume today.

MACROS

Carbohydrate

62.1

Calories

480

Fiber

8.11

Iron

3.13

Protein

23.3

Sodium

938

Sugars

9.19

Fat (total lipid)

16.7

MAIN RECIPE INGREDIENTS

Amount

Measure

Adjust

Ingredient

whole

eggs (large)

tbsp

capers

drained and rinsed.

slices

sourdough bread

can use any bread choice desired.

salt

to taste.

ground pepper

to taste.

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INGREDIENTS FOR: BEET HUMMUS

Amount

Measure

Ingredient

whole

beets

Roasted, peeled, and chopped.

can

garbanzo bean

rinsed and drained.

1/4

cups

tbsp

cloves

tsp

ground.

tsp

salt

more if desired for taste.

tbsp

olive oil

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PREPARATION

HOW TO MAKE THE BEET HUMMUS

Follow the steps in the dependent recipe to make the beet hummus.

FRYING THE EGGS

In a large frying pan, lightly coat the bottom of the pan with olive oil.

Depending on the size of your pan, fry one or both eggs. Sprinkle with salt and pepper to taste.

ASSEMBLING THE SANDWICH

While the eggs are frying, toast the slices of bread to desired level of crispness.

Remove and spread one side of each sandwich with a generous layer of beet hummus.

Sprinkle 1 tbsp of capers over the beet hummus and top with the fried egg.

Top with the second piece of toasted bread and serve immediately.

DEPENDENT RECIPES:

Beet Hummus

This dependent recipe has a "yields ratio" of 1/2. This means that for every 1 serving of the main recipe you're making, make 1/2 of a servings of the dependent recipe.

COMPLETE NUTRITION

This recipe has the following nutrient totals:

Calories 480

Protein 23.3 g

Carbohydrates 62.1 g

Iron 3.13 mg

Fiber 8.11 g

Calcium 57.1 mg

(plus many more nutrients)

Sample Recipe Chart:

The sample chart shows the nutritional data that is typically shown for any given recipe. The chart shows both nutrition totals as well as per-ingredient nutrition.