Market Sandwich

Vegetarian
Health score
46%
Market Sandwich
45 min.
4
304kcal

Suggestions


Welcome to the delightful world of the Market Sandwich, a vibrant and satisfying vegetarian dish that is perfect for any occasion! Whether you're looking for a quick snack, a light appetizer, or a flavorful addition to your antipasti spread, this sandwich is sure to impress. With a preparation time of just 45 minutes, you can whip up this delicious meal for four people without breaking a sweat.

What makes the Market Sandwich truly special is its harmonious blend of fresh ingredients and bold flavors. The creamy avocado slices provide a rich texture, while the zesty lime juice and chipotle chile add a kick that will tantalize your taste buds. The combination of black beans and ground cumin not only enhances the sandwich's flavor profile but also packs it with protein, making it a nutritious choice for everyone.

As you layer the sandwich with pickled red onions, juicy tomato slices, and fresh cilantro, you'll create a colorful masterpiece that is as pleasing to the eye as it is to the palate. This recipe is not just about satisfying your hunger; it's about enjoying the process of creating something delicious and wholesome. So gather your ingredients, roll up your sleeves, and get ready to indulge in a Market Sandwich that will leave you craving more!

Ingredients

  • medium avocado thinly sliced
  • cup black beans canned rinsed drained
  • teaspoon chipotles in adobo with sauce canned finely chopped
  • 0.3 cup mayonnaise fat-free
  • tablespoons cilantro leaves fresh chopped
  • 0.5 teaspoon ground cumin 
  • tablespoon juice of lime fresh
  • slices bread 
  • cup onion red thinly sliced
  •  tomatoes cut into 8 slices
  • 0.5 cup vinegar white

Equipment

  • bowl
  • sauce pan
  • blender

Directions

  1. Boil 1 cup water with vinegar in a small stainless steel saucepan.
  2. Add onion; turn off heat; let sit 30 minutes; drain. Puree beans and cumin in a blender.
  3. Mix mayonnaise, chipotle and lime juice in a bowl; spread on 4 slices of bread. Top remaining slices with bean puree, onion, cheese, avocado, cilantro and tomato. Close sandwiches; serve.
  4. Self

Nutrition Facts

Calories304kcal
Protein14.61%
Fat29.26%
Carbs56.13%

Properties

Glycemic Index
65.42
Glycemic Load
16
Inflammation Score
-7
Nutrition Score
18.581304259922%

Flavonoids

Cyanidin
0.17mg
Epicatechin
0.19mg
Epigallocatechin 3-gallate
0.08mg
Eriodictyol
0.08mg
Hesperetin
0.34mg
Naringenin
0.22mg
Luteolin
0.01mg
Isorhamnetin
2mg
Kaempferol
0.29mg
Myricetin
0.05mg
Quercetin
8.42mg

Nutrients percent of daily need

Calories:303.92kcal
15.2%
Fat:10.05g
15.46%
Saturated Fat:1.63g
10.18%
Carbohydrates:43.37g
14.46%
Net Carbohydrates:32.18g
11.7%
Sugar:6.96g
7.73%
Cholesterol:1.3mg
0.43%
Sodium:538.78mg
23.43%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.29g
22.58%
Manganese:1.48mg
74.22%
Fiber:11.19g
44.76%
Folate:103.19µg
25.8%
Vitamin B1:0.35mg
23.02%
Selenium:15.63µg
22.33%
Phosphorus:214.14mg
21.41%
Vitamin K:21.73µg
20.7%
Magnesium:82mg
20.5%
Vitamin B3:3.87mg
19.35%
Potassium:665.04mg
19%
Vitamin C:14.56mg
17.64%
Vitamin B6:0.35mg
17.46%
Copper:0.35mg
17.34%
Iron:2.92mg
16.24%
Vitamin B2:0.23mg
13.54%
Calcium:130.4mg
13.04%
Vitamin B5:1.24mg
12.44%
Zinc:1.69mg
11.24%
Vitamin E:1.54mg
10.29%
Vitamin A:352.32IU
7.05%
Source:Epicurious