The Greek Hero

The Greek Hero
Makes 4 servings
Preparation Time: 15 to 20 minutes

1 loaf French bread (8 ounces, about 15 inches long)
Hummus (recipe follows)
2 roasted red peppers, cut into strips
1/2 medium cucumber, sliced
1/4 cup thinly sliced red onion
2 small tomatoes, sliced
2 ounces crumbled reduced-fat feta cheese
4 leaves romaine lettuce
Kalamata or ripe olives, as garnish


Slice bread in half lengthwise. Spread bottom half of bread with Hummus. Layer with roasted peppers, cucumber, onion, and tomatoes and sprinkle with feta cheese. Top with romaine lettuce and top half of bread. Cut sandwich into 4 equal pieces. Garnish with olives.

Makes about 1 1/2 cups

1 can (15 ounces) Garbanzo beans or 1 1/2 cups cooked dry-packaged Garbanzo beans, rinsed, drained
2 tablespoons lemon juice
1 tablespoon olive oil
1 teaspoon minced garlic
1 teaspoon dried oregano leaves
Salt and pepper, to taste


Coarsely mash Garbanzo beans. Mix in remaining ingredients, and season to taste with salt and pepper.

NOTE: Although B.E.A.N. recipes usually call for a specific variety, any canned or dry-packaged bean variety can be easily substituted for another. Nutrient Information Per serving: Calories 383; Fat 9g; % Calories from Fat 20; Calcium 98mg; Carbohydrate 62g; Folate 118mcg; Sodium 829mg; Protein 14g; Dietary Fiber 8g; Cholesterol 5mg

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