Smashed White Bean Sandwich
This simple sandwich comes together quickly and travels well for a filling midday meal. To elevate your game, add chopped olives and scallion or chives to the mix and spread homemade pesto on your bread.
Servings: 1 servings
Ingredients
- 3/4 cup white beans, rinsed and drained
- 1 tsp olive oil
- 1/2 tsp onion powder
- 1/4 tsp mixed dried herbs
- 2 tsp nutritional yeast, optional
- sea salt
- black pepper
- 2 slices whole grain bread, or 1 whole grain pita
- tomato, sliced
- cucumber, sliced
- lettuce, and/or sprouts
Instructions
- In a small bowl, smash the beans with a fork. Drizzle in the oil and sprinkle on the onion powder, dried herbs, and nutritional yeast (if using). Smash to combine.
- Scoop the bean mixture onto a slice of bread or into half a pita. Top with your choice of tomato, cucumber, lettuce, and/or sprouts. Close the sandwich with the other slice of bread, or fold the pita over.
Notes
SUBSTITUTION TIP: White beans are soft and easy to work with, but you can use any bean you like: chickpeas, pinto beans, adzuki beans, etc.
Nutrition
Calories: 457kcal | Carbohydrates: 75g | Protein: 25g | Fat: 9g | Saturated Fat: 1g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 4g | Sodium: 666mg | Potassium: 435mg | Fiber: 27g | Sugar: 12g | Vitamin A: 550IU | Vitamin C: 26.4mg | Calcium: 210mg | Iron: 5.4mg
