White Bean & Avocado Sandwich

5.0
(2)
2 Reviews

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.

By
Adam Dolge
Headshot of Adam wearing a blue button up shirt on a white background
Adam Dolge

Adam Dolge is an award-winning journalist, freelance writer and recipe developer. He is the author and food photographer for the blog The Real Recipes, where he shares recipes inspired by his experience working for food magazines and professional test kitchens.

EatingWell's Editorial Guidelines
Updated on April 18, 2024
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
Reviewed by Dietitian
Breana Lai Killeen, M.P.H., RD
A portrait of Breana Killeen, M.P.H., RD
Reviewed by Dietitian Breana Lai Killeen, M.P.H., RD

Breana Lai Killeen, M.P.H, RD, is a Chinese and Jewish chef and dietitian who has worked in all facets of the food world. She is a recipe developer, culinary nutritionist and marketing specialist with more than 15 years of experience creating editorial and digital content for top food and kitchen brands.

EatingWell's Editorial Guidelines
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Prep Time:
15 mins
Total Time:
15 mins
Servings:
4
Yield:
4 sandwiches
Nutrition Profile:
High-Calcium Bone-Health Nut-Free Healthy Aging Healthy Immunity Soy-Free High-Fiber Vegetarian Egg-Free Low-Calorie
Jump to Nutrition Facts
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Ingredients

  • 2 medium avocados

  • 1 (15 ounce) can white beans, rinsed

  • 2 tablespoons lemon juice

  • 1 tablespoon extra-virgin olive oil

  • 1 clove garlic, grated

  • ¼ teaspoon chopped fresh thyme

  • ¼ teaspoon ground pepper

  • 8 slices whole-wheat bread, toasted

  • 1 cup chopped jarred roasted red peppers, rinsed

  • 8 thin slices sharp Cheddar cheese (about 4 ounces)

  • 4 cups baby lettuce

Directions

  1. 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.

Originally appeared: EatingWell Magazine, July/August 2019

Nutrition Facts (per serving)

567 Calories
30g Fat
55g Carbs
22g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 1 sandwich
Calories 567
% Daily Value *
Total Carbohydrate 55g 20%
Dietary Fiber 15g 55%
Total Sugars 4g
Added Sugars 3g 6%
Protein 22g 44%
Total Fat 30g 38%
Saturated Fat 9g 43%
Cholesterol 28mg 9%
Vitamin A 2784IU 56%
Vitamin C 25mg 28%
Folate 178mcg 44%
Sodium 941mg 41%
Calcium 354mg 27%
Iron 3mg 17%
Magnesium 93mg 22%
Potassium 839mg 18%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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