Description
A creamy, filling, and plant-based sandwich packed with protein and fiber, perfect for lunch or picnics.
Ingredients
Scale
- 1 can (15 oz) cannellini or great northern beans, rinsed and drained
- 1 ripe avocado
- 1 tablespoon lemon juice
- 1 tablespoon olive oil or 1½ tablespoons vegan mayo
- 1 small garlic clove, minced
- 2 tablespoons finely chopped red onion
- 1 teaspoon Dijon mustard
- ½ teaspoon kosher salt
- ¼ teaspoon black pepper
- 1 pinch smoked paprika
- 4 slices whole-grain or gluten-free bread
- Lettuce or arugula
- Sliced tomato
Instructions
- In a bowl, mash the rinsed and drained beans with the avocado.
- Add lemon juice, olive oil or vegan mayo, minced garlic, red onion, and Dijon mustard.
- Season with kosher salt, black pepper, and smoked paprika.
- Toast bread until golden.
- Assemble the sandwich with the bean mixture, lettuce or arugula, and tomato slices.
- If desired, grill or press the sandwich in a skillet over medium heat for 1–2 minutes per side.
Notes
Drain and pat beans dry to avoid a watery mash. Use a fork for a chunkier texture or a food processor for a smoother spread. Consider adding acid (lemon juice) before serving to brighten flavors.
- Prep Time: 10 minutes
- Cook Time: 5 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: American
Nutrition
- Serving Size: 1 sandwich
- Calories: 400
- Sugar: 1g
- Sodium: 500mg
- Fat: 18g
- Saturated Fat: 2g
- Unsaturated Fat: 14g
- Trans Fat: 0g
- Carbohydrates: 50g
- Fiber: 12g
- Protein: 15g
- Cholesterol: 0mg