Smashed White Bean and Avocado Club

Vegetarian
Vegan
Dairy Free
Very Healthy
Health score
100%
Smashed White Bean and Avocado Club
20 min.
4
708kcal

Suggestions


Looking for a delicious and nutritious meal that’s both satisfying and easy to make? Look no further than the Smashed White Bean and Avocado Club! This vibrant sandwich is packed with flavor and a medley of fresh ingredients, making it a perfect choice for lunch, dinner, or any occasion where you want to impress without the fuss.

With its creamy avocado, crunchy cucumber, and protein-rich white beans, this dish offers a delightful balance of textures and tastes. It’s not only vegetarian and vegan-friendly, but it also boasts a remarkable health score of 100! Each bite is bursting with wholesome goodness, providing you with essential nutrients while keeping calories in check.

In just 20 minutes, you can whip up this delightful meal that serves four, bringing together layers of flavor thoughtfully crafted from natural ingredients. Whether you're a long-time plant-based eater or just looking to incorporate more greens into your diet, this club sandwich is sure to satisfy your cravings. Plus, the use of multigrain bread adds a hearty touch that complements the sumptuous smashed beans and creamy avocado beautifully.

Ready to elevate your lunch game? Let’s dive into making this Smashed White Bean and Avocado Club that is bound to become a staple in your healthy eating repertoire!

Ingredients

  •  avocado pitted thinly sliced
  • 0.3 teaspoon pepper black
  • 30 ounce beans white rinsed drained canned
  •  cucumber seedless peeled thinly sliced () (, if desired)
  • 0.5 teaspoon kosher salt 
  • 12 slices bread 
  • tablespoons olive oil extra virgin extra-virgin
  • small onion red thinly sliced
  • ounce broccoli (such as alfalfa, radish, broccoli, or a combination)

Equipment

  • bowl

Directions

  1. In a medium bowl, combine the beans, oil, salt, and pepper. Roughly mash the mixture with the back of a fork.
  2. Place 8 of the bread slices on a work surface. Divide the mashed beans among the slices. Top with the onion, cucumber, sprouts, and avocado. Stack the open-faced sandwiches on top of one another, avocado-side up, to make 4 double-decker sandwiches. Top with the remaining 4 slices of bread. Slice each sandwich in half, if desired, and serve.Tip: You can make this quick sandwich even more quickly by using store-bought hummus in place of the smashed white beans.

Nutrition Facts

Calories708kcal
Protein16.03%
Fat31.51%
Carbs52.46%

Properties

Glycemic Index
61.67
Glycemic Load
34.38
Inflammation Score
-9
Nutrition Score
41.276956599692%

Flavonoids

Cyanidin
0.33mg
Epicatechin
0.37mg
Epigallocatechin 3-gallate
0.15mg
Apigenin
0.01mg
Luteolin
0.24mg
Isorhamnetin
1.38mg
Kaempferol
2.4mg
Myricetin
0.03mg
Quercetin
6.51mg

Nutrients percent of daily need

Calories:708.38kcal
35.42%
Fat:25.63g
39.43%
Saturated Fat:3.94g
24.62%
Carbohydrates:96g
32%
Net Carbohydrates:72.26g
26.28%
Sugar:7.67g
8.52%
Cholesterol:0mg
0%
Sodium:698.47mg
30.37%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:29.34g
58.67%
Manganese:3.2mg
159.88%
Fiber:23.74g
94.96%
Folate:288.5µg
72.12%
Vitamin K:72.67µg
69.21%
Magnesium:220.19mg
55.05%
Potassium:1896.25mg
54.18%
Iron:9.54mg
53.02%
Vitamin C:39.77mg
48.21%
Copper:0.95mg
47.69%
Phosphorus:466.46mg
46.65%
Vitamin B1:0.66mg
43.74%
Selenium:26.4µg
37.72%
Vitamin E:5.47mg
36.48%
Vitamin B6:0.72mg
36.02%
Calcium:335.15mg
33.51%
Zinc:4.8mg
31.97%
Vitamin B3:5.95mg
29.76%
Vitamin B5:2.74mg
27.44%
Vitamin B2:0.41mg
24.02%
Vitamin A:381.1IU
7.62%
Source:My Recipes