this White Bean Avocado Sandwich The recipe is made from a white bean avocado dip mixed with avocado, white beans and a few simple ingredients. This is a plant-based protein-packed veggie sammy you’ll love!
I love veggie sandwiches! This white bean avocado sandwich recipe is so easy it requires no cooking. With very few ingredients, make an easy white bean avocado dip quickly with very few ingredients. Serve as a sandwich spread or vegetable dip. And I’m all about not having to cook on a hot summer day.
Jump:
Growing up, we chose one night of the week for sandwich night. It’s like breakfast for dinner but it’s traditional, so it brings back memories of creative sandwich recipes. I have continued this tradition with my own family, and even now, Paul and I often eat sandwiches for dinner, lunch, and sometimes even breakfast.
Sandwich ingredients
- Whole wheat pita bread: I buy whole wheat pita bread from Trader Joe’s. It is oil free and delicious.
- White Bean Avocado Spread: This white bean avocado dip combines white beans, avocado, red onion, Kalamata olives, tahini and seasonings.
- Tomato Slices: Tomatoes are in season and vibrant and sweet.
- Red Onion: Red onions are sweet and tangy and add depth of flavor to the sandwich.
- Arugula: Fresh arugula leaves have a distinct spicy kick that will add flavor to your salads, pastas, sandwiches and sauces. Depending on its maturity, the flavor can be bright, tart, peppery and slightly bitter.
Substitute sandwich ingredients
- For a bread-free option, choose any bread, gluten-free bread, or use lettuce wraps.
- Add any vegetables to the sandwich.
- Use any greens of your choice, such as lettuce, kale or collard greens.
- White or yellow onions are an excellent substitute for red onions.
Sandwich spread ingredients
- Cannellini Beans: Cannellini beans are a popular white bean native to southern Italy. They are large and oval in size, with a nutty flavor and a creamy texture. Cannellini beans are also called white kidney beans
- Avocado: Choose a medium-sized, ripe avocado.
- Lemon juice: I like to use fresh lemon juice if possible.
- Kalamata Olives: Kalamata olives A large, dark brown olive with a smooth, fleshy texture, named after the town of Kalamata in the southern Peloponnese, Greece.
- Red Onion: Red onion is sweet but sharp and tangy.
- Garlic Powder: Garlic powder gives the sandwich depth of flavor.
- Italian Spices: An aromatic blend of oregano, basil, thyme, rosemary and marjoram brings Italian flavor to many dishes.
- Tahini: Tahini gives the sandwich a light nutty flavor.
Substitute sandwich spread ingredients
- Any white bean works well, such as great northern beans or butter beans, also called lima beans.
- Silken tofu can be used instead of avocado (½ cup).
- If fresh juice is not available, use bottled lemon juice.
- Substitute chopped green olives or black olives for Kalamata olives.
- Substitute red onion for white or yellow onion in this recipe.
- Add 1 clove of garlic instead of garlic powder.
- Greek spice blends are similar to Italian spices.
- Instead of using tahini, add 1 tablespoon of vegan, unsweetened, unflavored plant-based yogurt.
- Instead of white bean avocado spread, try white bean dip. Or I suggest beet dip!
How to Make a White Bean Avocado Sandwich
- Use toast or pita bread untoasted, and place it on a flat surface or cutting board.
- Add a generous amount of the white bean avocado spread and, using a knife, spread it evenly over the surface of the pita bread.
- Add a handful of arugula evenly on top.
- Now, add the fresh tomato slices and onions on top of the arugula in the middle of the pita bread.
- Fold and eat like a taco, cut in half and eat open-faced, or cut in half and place on top of the other half.
Recipe FAQs
Not only are they incredibly nutrient dense, they also make a creamy, delicious compliment to many of our menu items. Here are four impressive reasons avocado is a superfood that should be on your plate as often as possible.
They are loaded with antioxidants and provide a good supply of detoxifying molybdenum. They are a good source of fiber and protein and are low on the glycemic index.
White Beans Contains 17 grams of protein per 1 cup of cooked beans. That is surely jam-packed!
advice
- Prepare the white bean avocado spread ahead of time and chill in the fridge for a cool sandwich.
- For a bread-free option, use collard greens or lettuce.
- Use lavash bread as another oil-free bread alternative.
- When adding white beans to the avocado spread, don’t overmix; It should be thick and slightly chunky.
- Use white bean spread as a dip for vegetables, chips or crackers.
Try this white bean avocado sandwich for a protein-packed lunch, or make it for a sandwich night!
If you like this white bean avocado sandwich recipe, give us a 5-star review and comment below. We want to hear from you!
📖 Recipe
White Bean Avocado Sandwich
this White Bean Avocado Sandwich The recipe is made from a white bean avocado dip mixed with avocado, white beans and a few simple ingredients. This is a plant-based protein-packed veggie sammy you’ll love!
instructions
Place toasted or toasted pita bread on a flat surface.
Add a generous amount of the white bean avocado spread and spread it across the surface of the pita bread with a knife.
Add a handful of arugula to the top of the bread and spread the sandwich.
Add 3 slices of tomato to the center of the pita bread.
Add red onion slices.
Comment
- Prepare the white bean avocado spread ahead of time and chill in the fridge for a cool sandwich.
- For a bread-free option, use collard greens or lettuce.
- Use lavash bread as another oil-free bread alternative.
- When adding white beans to the avocado spread, don’t overmix; It should be thick and slightly chunky.
- Use white bean spread as a dip for vegetables, chips or crackers.
nutrition
Calories: 169kcalCarbohydrates: 36gProtein: 7gFat: 1gSaturated Fat: 0.2gPolyunsaturated Fats: 1gMonounsaturated fats: 0.2gSodium: 245mgPotassium: 324mgFiber: 5gSugar: 4gVitamin A: 925IUVitamin C: 12mgCalcium: 50mgIron: 2mg
Oh! My name is Kathy, I am a retired high school English teacher and vegan enthusiast and blogger. My entire blog is completely plant-based vegetarian. I truly believe that what we eat and how we live determines our health and the preservation of our planet! 🙂
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