Mashed White Bean Sandwich

mashed white bean sandwich
This is one of our go-to sandwiches for lunch. It is tasty and packed with whole grains, protein, fiber, healthy fats and other essential nutrients. It keeps us full for a while so we aren’t craving snacks all afternoon.

This recipe makes 2-3 sandwiches. If you make two, the beans will be pretty thick. I usually make one for me and one for my husband and I save the rest of the bean mixture for one more sandwich the next day. If I am feeling extra nice, my husband can have that one! I wait to make it into a sandwich until that morning so the vegetables (especially the avocado) stay fresh. I use a little of the bean mixture and mash some avocado to make a small sandwich for our 2 year old.


  • 1 can (15 oz) cannellini beans or 1.5 cups cooked cannellini beans (I’ve also used a mix of cannellini and navy beans)
  • 1 TBL + 1/2 tsp olive oil
  • 1/8 tsp garlic powder
  • salt and pepper to taste (we use pink himalayan sea salt)
  • 4-6 slices of whole wheat bread (we use Dave’s Killer Bread)
  • thinly sliced cucumber (2 slices per sandwich)
  • thinly sliced onion (I used 2-3 slices of sweet onion per sandwich. Red onion would also be good)
  • 1 avocado thinly sliced
  • spring mix, spinach, lettuce or any greens you prefer

In a medium bowl, combine the beans, olive oil, garlic powder, salt, and pepper. Roughly mash the mixture with a pastry blender or the back of a fork. If the mixture seems dry, you can add a little more olive oil. Divide the mashed beans among bread slices. Top with the cucumber, onion, avocado and lettuce or other greens. Add another piece of bread, slice if desired and serve.

If you save some of the bean mixture for the next day, I recommend using a fresh avocado or storing half of one in the fridge wrapped in saran wrap with the pit still in it. Click here for other tips on how to store avocado that has already been cut.


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