Rating: 5 stars
2 Ratings
  • 5 star values: 2
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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.

EatingWell Magazine, July/August 2019


Recipe Summary

15 mins
15 mins


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

1 sandwich
567 calories; protein 22g; carbohydrates 54.6g; dietary fiber 15.4g; sugars 3.8g; fat 29.8g; saturated fat 8.5g; cholesterol 28.1mg; vitamin a iu 2783.6IU; vitamin c 25.3mg; folate 177.7mcg; calcium 353.7mg; iron 3.1mg; magnesium 93mg; potassium 838.6mg; sodium 941.1mg; added sugar 3g.

4 fat, 2 1/2 starch, 2 vegetable, 1 high-fat protein, 1/2 lean protein