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–+ servings
High Protein Avocado White Bean Sandwich

High Protein Avocado White Bean Sandwich for a Wholesome Bite

Enjoy a delicious High Protein Avocado White Bean Sandwich packed with up to 22 grams of plant-based protein, perfect for a light yet hearty meal.
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Prep Time 10 minutes
Total Time 10 minutes
Servings: 2 sandwiches
Course: Lunch
Cuisine: American, Vegan
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Mash
  • 1 can White Beans drained
  • 1 piece Ripe Avocado for the best results
  • 1/2 cup Artichoke Hearts can be substituted with sun-dried tomatoes
  • 1 tablespoon Herbs (Dill, Oregano) or substitute with cilantro or parsley
  • 1 tablespoon Citrus (Lemon/Lime Juice and Zest)
  • 2 tablespoons Nutritional Yeast can be substituted with miso paste
  • 2 tablespoons Scallion diced
  • 1 clove Garlic or substitute with garlic powder
For Assembly
  • 4 slices Whole Grain Bread or sprouted bread
  • 2 tablespoons Mustard your favorite variety
  • 1 cup Greens (Spinach or Arugula)
  • 1 cup Cucumber Slices or other crisp veggies like bell peppers

Equipment

  • Mixing Bowl
  • fork or potato masher

Method
 

Step-by-Step Instructions
  1. In a mixing bowl, add one can of drained white beans and one ripe avocado. Using a fork or potato masher, blend them together until you achieve a chunky texture. This should take about 3-5 minutes.
  2. Add chopped artichoke hearts, diced scallions, minced garlic, and a sprinkle of nutritional yeast to the bean and avocado mash. Drizzle in fresh lemon or lime juice and zest. Stir thoroughly for about 2-3 minutes until everything is well combined.
  3. Take two slices of whole grain bread and spread your favorite mustard on one side of each slice. Layer fresh greens and add a generous scoop of the white bean and avocado mixture. Top with sliced cucumbers before placing the other slice of bread on top.
  4. Enjoy your sandwich immediately for the freshest taste. If prepping for later, wrap tightly in parchment paper or place in an airtight container.

Nutrition

Serving: 1sandwichCalories: 350kcalCarbohydrates: 45gProtein: 22gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 10gSodium: 400mgPotassium: 700mgFiber: 10gSugar: 2gVitamin A: 15IUVitamin C: 25mgCalcium: 8mgIron: 15mg

Notes

Use ripe avocados for the best texture and flavor. The filling can be made ahead and stored in an airtight container for up to 3 days.

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