Taste for Health - Smashed White Bean Sandwhich
April 12, 2017
During this Taste for Health event, we made smashed white bean sandwiches. This vegetarian sandwich is great for summer because it is a no-cook sandwich and all the ingredients are crisp and cool. The taste resembles that of a turkey club, but substituting white beans for the turkey. This reduces energy wasted producing and shipping meat.
The beans on the sandwich give it a good dose of protein and fiber. Low sodium beans are a great way to get protein if eating a plant based diet. They are heart healthy and provide fiber to the body as well. The cucumber, lettuce, and onion are all great veggie additions to the sandwich. They are all cool ingredients that have their own individual, muted flavor, but come together as one. The avocado give the sandwich healthy fat. The majority of the fat in avocados are monounsaturated fats, which are a healthy alternative to the trans fats and refined polyunsaturated fats you find in most processed foods. The bread we chose to use was 21 grain bread, which contains a variety of whole grains. White bread and wheat bread (not whole wheat) are refined grains, and contain less nutrients than whole grain bread.
2 15-ounce cans white beans, rinsed and drained
2 tablespoons extra-virgin olive oil
½ teaspoon kosher salt
¼ teaspoon black pepper
12 slices multigrain bread
1 small red onion, thinly sliced
1 cucumber, thinly sliced (peeled, if desired)
4- to 5-ounce container sprouts (such as alfalfa, radish, broccoli, or a combination)
2 avocados, pitted and thinly sliced
In a medium bowl, combine the beans, oil, salt, and pepper. Roughly mash the mixture with the back of a fork.
Place 8 of the bread slices on a work surface. Divide the mashed beans among them. 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.