White Bean Avocado Sandwich
A creamy, protein-rich vegan sandwich with mashed avocado and white beans, layered with fresh arugula on whole-grain bread. Quick to prepare, fiber-packed, and perfect for healthy lunches or meal prep.
Equipment
- 1 Potato Masher
- 1 Medium mixing bowl
- 1 fork
Ingredients
- 1 medium avocado
- 1 tablespoon extra-virgin olive oil
- Zest and juice of 1 lime
- 1 15 oz can white beans, rinsed and drained
- 2 tablespoons red onion finely chopped
- ½ teaspoon garlic powder
- ¼ teaspoon salt
- ¼ teaspoon black pepper
- 1 cup arugula or other leafy greens
- 4 slices whole-grain bread
Instructions
- Prepare the Avocado Base: Start by slicing your ripe avocado in half and removing the pit. Use a spoon to scoop the flesh into a medium mixing bowl. Add the extra-virgin olive oil, then zest and squeeze the juice from one fresh lime over the avocado. Using a fork, mash everything together until smooth and creamy. The lime not only adds a bright, tangy flavor but also helps prevent the avocado from browning.
- Mash the White Beans: Open the can of white beans and rinse them thoroughly under cold running water to remove excess sodium and the canning liquid. Drain well. Add the beans to the avocado mixture. Using your fork or potato masher, gently mash the beans into the avocado until the texture is mostly smooth with a few small chunks remaining. This adds a pleasant, hearty texture to the sandwich filling.
- Season the Mixture: Finely chop the red onion and stir it into the avocado-bean mixture. Sprinkle in the garlic powder, salt, and black pepper. Stir thoroughly to combine all ingredients evenly. Taste the mixture and adjust seasoning if needed—sometimes a little extra lime juice or a pinch of salt enhances the flavor beautifully.
- Prepare the Bread and Greens: Lay out your slices of whole-grain bread on a clean surface. Rinse the arugula or greens thoroughly under cold water, then pat them dry with a paper towel to remove any excess moisture. Place an even layer of arugula onto two slices of the bread. The greens provide a fresh, peppery crunch that balances the creamy filling.
- Assemble the Sandwich: Spoon the avocado and white bean mixture generously over the arugula on each slice. Use a spatula or the back of a spoon to spread it evenly, ensuring each bite will have a good balance of flavors and textures. Top each sandwich with the remaining slices of bread, pressing down gently so the filling holds together.
- Slice and Serve: Using a sharp knife, cut each sandwich diagonally or in half, depending on your preference. Arrange the sandwiches on a plate. Serve immediately for the best flavor and texture, while the avocado is fresh and creamy. These sandwiches are also excellent for packing in a lunchbox or prepping ahead for a quick, healthy meal.
Notes
- Use ripe but firm avocados for easy mashing without becoming mushy.
- Rinse canned white beans thoroughly to reduce sodium and improve flavor.
- Whole-grain bread works best, but sourdough, multigrain, or sprouted bread are great alternatives.
- Red onions add a subtle bite; shallots or green onions can be substituted.
- Mash avocado and beans gradually for a creamy texture with small chunks.
- Add lime juice to prevent avocado from browning too quickly.
- Optional: sprinkle smoked paprika, chili flakes, or fresh herbs for extra flavor.
- Perfect for quick lunches, snacks, or easy meal prep.
- Keep ingredients separate if prepping ahead to prevent soggy sandwiches.
