High-Iron Avocado White Bean Sandwich Spread

Name: High-Iron Avocado White Bean Sandwich Spread
Prep time: 10 min
Cook time: 5 min
Total time: 15 min
Cuisine: American
Ingredients: 1 large avocado (cut into about 1-inch pieces); 15 ounces white beans (canned, drained and rinsed); ¼ cup diced red onion; 1 tablespoon avocado oil (or olive oil); 1 teaspoon sriracha (or to taste); 1 tablespoon nutritional yeast ((optional)); 1 small garlic clove (or ½ teaspoon garlic powder); 1 lime (juice and zest); Salt & freshly ground black pepper (to taste); 1 cup leafy greens; 4 to 6 slices bread; 1 small cucumber (thinly sliced (optional))

3 steps

Prep:10minCook:5min

This 15-minute High-Iron Avocado White Bean Sandwich Spread is loaded with vitamin B12, iron, and protein– three of the major nutrients vegans should pay attention to. Plus, it is made with budget-friendly ingredients.

Updated at: Wed, 20 Dec 2023 19:49:36 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories352.3 kcal (18%)

Total Fat13.3 g (19%)

Carbs51.8 g (20%)

Sugars5 g (6%)

Protein11.2 g (22%)

Sodium760.1 mg (38%)

Fiber11 g (39%)

% Daily Values based on a 2,000 calorie diet

Ingredients

3 servings

1avocado

large, cut into about 1 inch pieces

15 ounceswhite beans canned

drained and rinsed

¼ cupred onion

diced

1 tablespoonavocado oil

or olive oil

1 teaspoonsriracha

or to taste

1 tablespoonnutritional yeast

optional

1garlic clove

small, or 1/2 teaspoon garlic powder

freshly ground, to taste

1 cupleafy greens

4slices bread

1cucumber

small, thinly sliced, optional

Instructions

Step 1

Combine ingredients: Add the avocado, white beans, red onion, avocado oil, sriracha, and nutritional yeast to a medium bowl. Grate the garlic into the bowl using a microplane or fine grater. Add the lime zest, and juice.

Step 2

Mash: Use a potato masher to mash the ingredients until the desired consistency. Season with salt and pepper.

Step 3

Make the sandwich: Place the leafy greens onto a slice of bread. Top with the desired amount of the avocado-white bean mash. Add the cucumber slices, if using. Place another slice of bread on top.

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