Market Sandwich

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

Suggestions


Looking for a delightful and nutritious meal that caters to your vegetarian cravings? Look no further than our Market Sandwich! This vibrant recipe is perfect for any occasion, whether you’re hosting a casual gathering, prepping a savory starter, or simply craving a satisfying snack. Packed with wholesome ingredients and bursting with flavor, this sandwich promises to please your palate while keeping it light—clocking in at just 304 calories per serving!

The blend of creamy avocado, hearty black beans, and zesty chipotle gives each bite a perfect balance of richness and spice. With layers of fresh red onion and juicy tomatoes, you'll enjoy not only the taste but also the crunch and freshness that these vegetables bring. Furthermore, the fat-free mayonnaise infused with lime juice and cilantro adds a refreshing twist that will make your taste buds dance.

This Market Sandwich is easy to prepare, taking only 45 minutes from start to finish. With nutritious whole-grain bread holding it all together, this meal is as filling as it is healthy, making it an excellent choice for lunch or a light dinner. So why wait? Dive into this delicious vegetarian delight and discover your new favorite sandwich!

Ingredients

  • medium avocado thinly sliced
  • cup black beans canned rinsed drained
  • teaspoon chipotle chile 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 whole-grain 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