Market Sandwich

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

Suggestions


If you're in the mood for a deliciously satisfying vegetarian delight, look no further than the Market Sandwich. This vibrant and flavorful creation is perfect as an antipasti, starter, or even a light snack. With the goodness of black beans, creamy avocado, and zesty chipotle kicking things up a notch, this sandwich isn't just wholesome—it’s bursting with taste!

Imagine sinking your teeth into the hearty layers of whole-grain bread, filled with a delightful mix of ingredients that not only tantalize your taste buds but provide a nutritious balance as well. Each bite offers a wonderful combination of textures, from the crunch of fresh vegetables to the smoothness of the mayonnaise spread, all harmonized with hints of lime and cilantro. Plus, it's a great way to impress friends and family with a meal that looks as good as it tastes!

Ready in just 45 minutes, making the Market Sandwich is a breeze, and it serves four, making it ideal for gatherings or meal prep. At only 304 calories per serving, it’s a guilt-free indulgence you can enjoy at any time of the day. So gather your ingredients and treat yourself to this plant-based masterpiece—your taste buds will thank you!

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