Eating a healthy and filling meal doesn’t have to be complicated. A vegan sandwich filled with protein, healthy fats, and fiber is a great option for those looking for a nutritious lunch or snack. In this article, we’ll discuss how to make a delicious White Bean Avocado Vegan Sandwich that will satisfy your hunger and taste buds.
Ingredients & Substitutions For This White Bean Avocado Vegan Sandwich
The White Bean Avocado Vegan Sandwich is a plant-based dish that features wholesome ingredients to create a healthy and delicious meal. To make this sandwich, you will need a can of white beans that have been rinsed and drained. You will also need a ripe avocado, diced green onions, and freshly chopped basil or parsley. For added flavor, you can include marinated artichokes and sun-dried tomatoes. Nutritional yeast is used to enhance the taste, and salt and pepper are added to season to your liking.
To assemble the sandwich, you will need six slices of whole-grain bread. It is recommended to choose a bread that is high in protein for added nutrition. Spread hummus or vegan mayo on the bread, and add lettuce or sprouts for a refreshing crunch. The avocado & white bean filling is then added to the bread to create a tasty and healthy sandwich.
- Mixing bowl
- Fork or potato masher
- Cutting board and knife
- Measuring cups and spoons
How to Make This Vegan White Bean Avocado Sandwich
Making the White Bean Avocado Vegan Sandwich is a simple and straightforward process. Start by gathering all the necessary ingredients and a medium mixing bowl. Begin by adding the marinated artichokes, white beans, avocado, nutritional yeast, lemon zest, lemon juice, diced green onions, chopped basil, sun-dried tomatoes, salt, and pepper to the mixing bowl.
Lightly mash the ingredients with a fork until you achieve your desired consistency. Some prefer a chunky texture, while others prefer a smoother consistency. Adjust the seasoning to your liking and mix well.
To assemble the sandwich, spread hummus or vegan mayo on the bread slices. Divide the white bean mixture into three portions and spread evenly over three slices of bread. Add your desired toppings such as lettuce, sprouts, cucumbers, or other vegetables.
For an even tastier experience, consider toasting or grilling the bread ahead of time. This will add a crispy texture to the sandwich and take it to the next level.
With these simple steps, you can easily make a delicious and nutritious White Bean Avocado Vegan Sandwich at home.
Tips & Tricks
Here are a few tips and tricks that can help you make the best white bean avocado vegan sandwich possible:
- Use high-quality bread for added flavor and nutrition.
- Mash the white bean mixture lightly to achieve the desired texture.
- Customize the sandwich with your favorite toppings and vegetables.
- Toast or grill the bread for added crunch and texture.
FAQ: White Bean Avocado Vegan Sandwich
Yes, you can make the white bean avocado filling in advance and store it in the fridge for up to 2 days. Assemble the sandwich just before serving for the best results.
Yes, you can substitute the white beans with chickpeas.
Yes, you can leave out the nutritional yeast, but it does add a delicious cheesy flavor to the sandwich.
Yes, you can use regular mayo, but it will no longer be a vegan sandwich.
Avocado White Bean Sandwich
White Bean Avocado Filling
- 1 15oz can white beans, rinsed and drained
- 1 ripe avocado
- 3 green onions, diced
- ¼ cup loosely chopped fresh basil, or parsley
- 2 tbsp fresh lemon zest
- juice of half a large lemon
- ½ cup loosely chopped marinated artichokes (from the jar)
- ¼ cup chopped sun-dried tomatoes (optional)
- 3 tbsp nutritional yeast
- salt and pepper to taste
- 6 slices whole grain bread (Tip* look for a bread high in protein)
- Hummus or vegan mayo to spread
- lettuce or sprouts
- In a medium mixing bowl, add artichokes, white beans, avocado, nutritional yeast, lemon zest, lemon juice, onions, basil, sun-dried tomatoes, salt and pepper.
- Mash the ingredients lightly until you have achieved your desired consistency.
- To assemble the sandwiches, spread hummus or vegan mayo on the bread, divide the white bean mixture into 3 and spread evenly over 3 slices of bread. Add your toppings such as lettuce, sprouts, cucumbers or other vegetables.
- Optional* grill or toast your bread ahead of time to take this sandwich to the next level.
The White Bean Avocado Vegan Sandwich is a tasty and healthy option for a quick meal or snack. It’s a versatile sandwich that can be customized with your favorite toppings and vegetables, and the vegan filling provides a great source of protein, fiber, and healthy fats. With the helpful tools, tips, and tricks provided, you can easily make this sandwich at home and enjoy it whenever you want. So, go ahead and give this recipe a try and enjoy a delicious and nutritious meal!