I first saw this sandwich prepared by Ann Esselstyn in the documentary Planeat and have since seen it in the Forks Over Knives companion cookbook; I’ve been making it as a sometime snack ever since – sometimes going all out with fixings and sometimes keeping it simple but it’s always delicious. Much better than the components would lead you to believe; you have to try it to understand that my title for this post is not hyperbole!
Open-Face Kale and Hummus Sandwich
- 1 slice Mestermacher bread (usually in “International” aisle with European stuff), or other whole grain bread
- fat-free hummus (see recipe below)
- kale, about 1/4 to 1/2 a bunch depending on size
- thinly sliced lemon or lemon juice from a jar
- chopped green onions, optional
To prepare kale: bring about 1 1/2 inches of water to boil in a large saucepan or pot. Remove leafy part from stems by holding the thick end of stem in one hand, wrapping your other hand around the stem at the base of the leaf and pulling away from the hand grasping the thick end. The leafy part should come off in your hand. It’s actually pretty satisfying! Do this with the remaining leaves and tear or chop into medium size pieces. Add to the boiling water, cover and boil on medium-high for about 5 minutes. Drain and rinse with cold water, squeeze to remove excess. Optionally, if using a real lemon, you can grate some of the zest onto the kale for even more flavor. I usually don’t have a lemon on hand, though.
Toast your bread until it’s crisp but not burnt…I guess toastedness is a matter of taste but I think crispy is good here. If you haven’t tried Mestermacher bread (I hadn’t until I saw this recipe), give it a shot – it’s got whole rye grains and oat fiber and personally I think it tastes better than Ezekial sprouted grain bread.
Assemble the sandwich: spread hummus on the bread – as thick as you like as it has no tahini to add fat – layer on chopped green onion, if using, lemons or sprinkle with lemon juice, and kale.
Fat Free Hummus
- 2 cups chickpeas or white beans such as cannellini or Great Northern
- 1 clove garlic, minced or 1 tsp crushed
- 3 Tbsp lemon juice
- 3 Tbsp water (you may want to use 1 Tbsp more or less for desired consistency)
- 1 tsp low sodium soy sauce or tamari
- 1/8 cup chopped parsley or cilantro
Process in a food processor.
I made this tonight. It came out great. All the hummus at Whole Foods had oil and/or tahini in them so I followed the no fat recipe for hummus at the end of the Kale Sandwich recipe. Very enjoyable.
WF actually has “Low Fat Hummus” without any oil or tahini. (Hot sure I like it very much though – too lemony to my taste; but I buy it anyway.)
Good to know – thank you!
Wow! This looks great! Can’t wait to try it after my juice fast!
It’s my favorite way to get a ton of greens and a substantial snack at the same time. Good luck with your juice fast!