White beans mash seamlessly into a creamy protein-packed spread for a satisfying healthy sandwich that makes for an easy lunch or dinner. Mix it up by trying it with canned chickpeas or black beans. This vegetarian sandwich recipe is also a fiber superstar: avocado, beans, greens and whole-wheat bread team up to give it 15 grams of fiber, more than half of what most women should aim for in a day.

Adam Dolge
EatingWell Magazine, July/August 2019


Ingredient Checklist


Instructions Checklist
  • Mash avocados, beans, lemon juice, oil, garlic, thyme and pepper in a medium bowl until well combined but still slightly chunky. Divide among 4 slices of bread (1/2 cup each). Top each sandwich with 1/4 cup red peppers, 2 slices cheese, 1 cup lettuce and the remaining bread.


Nutrition Facts

566.6 calories; protein 22g 44% DV; carbohydrates 54.6g 18% DV; exchange other carbs 3.5; dietary fiber 15.4g 62% DV; sugars 3.8g; fat 29.8g 46% DV; saturated fat 8.5g 43% DV; cholesterol 28.1mg 9% DV; vitamin a iu 2783.6IU 56% DV; vitamin c 25.3mg 42% DV; folate 177.7mcg 44% DV; calcium 353.7mg 35% DV; iron 3.1mg 17% DV; magnesium 93mg 33% DV; potassium 838.6mg 24% DV; sodium 941.1mg 38% DV; added sugar 3g.

Reviews (2)

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2 Ratings
  • 5 star values: 2
  • 4 star values: 0
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0
Rating: 5 stars
love this sandwich because it's so easy to customize with whatever i have in my fridge Read More
Rating: 5 stars
My husband loved this sandwich for lunch (I am allergic to avocado otherwise I would have eaten this too!). He said it was flavorful and we made it in about 10 minutes when he was home on his lunch break. Our 3 year old loved it as well so a hit all around! Read More