Mashed White Bean Sandwich

Mashed White Bean Sandwich


Yield: 4 sandwiches

Nutrition (1 sandwich)

Calories 478;
Protein 18.9 g;
Total Fat 14.8 g;
Saturated Fat 2.6 g;
Trans Fat 0;
Carbohydrates 39.6 g;
Fibre 6.9 g;
Sugar 3.6 g;
Cholesterol 5 mg;
Sodium 900 mg;
Vitamin A 156 RE;
Vitamin C 14 mg;
Calcium 114 mg;
Iron 5.1 mg;
19 oz1 can white pea beans (navy beans), drained and rinsed540 mL
2celery stalks, thinly sliced2
½ cupred onion, finely diced125 mL
¼ cupmayonnaise60 mL
1 tbspDijon mustard15 ml
¼ cupfresh dill, finely chopped60 mL
1 tsp garlic powder5 mL
22 tomatoes, sliced ¼-inch (0.6 cm) thick2
1 cupspinach250 mL
1 cupmicrogreens250 mL
8slices multigrain or whole wheat bread8

Move over tuna salad, there’s a new sandwich in town! Made with a healthy serving of veggies and roughly mashed, nutrient-dense beans these fibre-rich sandwiches will hit the spot at lunch.

Prep Time: 10 minutes

Total Time: 10 minutes


  1. Add beans to a medium bowl and roughly mash with a fork. Add celery, onion, mayonnaise, Dijon mustard, dill, and garlic powder; mix to combine.
  2. Assemble sandwiches by dividing white bean mash evenly among 4 slices of bread. Top with tomato, spinach and microgreens and remaining slices of bread.


  • To reduce sodium content, use no salt added canned white pea beans (navy beans)