Mashed White Bean Sandwich

Mashed White Bean Sandwich
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Mashed White Bean Sandwich

Mashed White Bean Sandwich

  • Prep Time: 10 minutes
  • Total Time: 10 minutes
  • Yield: 4 sandwiches 1x
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Description

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.

Ingredients

Scale
  • 1 (19 oz) can white pea beans (navy beans), drained and rinsed (540 mL)
  • 2 celery stalks, thinly sliced
  • ½ cup red onion, finely diced (125 mL)
  • ¼ cup mayonnaise (60 mL)
  • 1 tbsp Dijon mustard (15 mL)
  • ¼ cup fresh dill, finely chopped (60 mL)
  • 1 tsp garlic powder (5 mL)
  • 2 tomatoes, sliced ¼-inch (0.6 cm) thick
  • 1 cup spinach (250 mL)
  • 1 cup micro-greens (250 mL)
  • 8 slices multigrain or whole wheat bread

Instructions

  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.

Notes

Tip:

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

Nutrition

  • Serving Size: 1 sandwich
  • Calories: 478
  • Sugar: 3.6 g
  • Sodium: 900 mg
  • Fat: 14.8 g
  • Saturated Fat: 2.6 g
  • Carbohydrates: 39.6 g
  • Fiber: 6.9 g
  • Protein: 18.9 g
  • Cholesterol: 5 mg

Keywords: White Bean Sandwich, Bean Sandwich,

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