OTTERCOON’s Beanwiches

Beanwiches are a nutritious and delicious alternative to traditional meat sandwiches, providing a good source of plant-based protein and fiber.

This is vegan, gluten free and high protein recipe. Dish can be prepared in 30 minutes. Recipe requires some culinary experience (medium difficulty). Number of ingredients: 14.

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OTTERCOON’s Beanwiches

Cooking Method: Grilling, Toasting Cuisine: American Courses: Gluten free, Lunch, Sandwich, Vegetarian Recipe Keys: Gluten Free High Protein Vegan

Difficulty: Intermediate Prep Time 15 min Cook Time 10 min Rest Time 5 min Total Time 30 mins

Servings: 4 Calories: 1400

Best Season: Suitable throughout the year

Ingredients

Servings

• 1 cup Canned black beans
• 1 medium Red bell pepper
• 1 small Red onion
• 2 clove Garlic cloves
• 1 teaspoon Cumin
• 1 teaspoon Chili powder
• 1 teaspoon Salt
• 1 teaspoon Black pepper
• 1 tablespoon Olive oil
• 8 slices Whole wheat bread
• 1 medium Avocado
• 1 tablespoon Lemon juice
• 4 leaves Lettuce
• 4 slices Tomato

Instructions

1. In a bowl, mash the black beans using a fork.
2. Finely chop the red bell pepper, red onion, and garlic cloves.
3. In a skillet, heat olive oil over medium heat and sauté the chopped vegetables until softened.
4. Add the mashed black beans, cumin, chili powder, salt, and black pepper to the skillet. Cook for another 5 minutes, stirring occasionally.
5. Toast the whole wheat bread slices.
6. In a separate bowl, mash the avocado with lemon juice.
7. Spread the mashed avocado on one side of each toasted bread slice.
8. Place a lettuce leaf and a tomato slice on half of the bread slices.
9. Spoon the bean mixture on top of the lettuce and tomato.
10. Cover with the remaining bread slices, avocado side down.
11. Cut the sandwiches in half and serve.

Nutrition Facts

Servings 4

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Amount Per Serving

Calories 350kcal

% Daily Value *

Total Fat 8g13%

Total Carbohydrate 55g19%

Sugars 5g

Protein 12g24%

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* The Percentage Daily Values are calculated from a 2,000 calorie diet. Your specific daily value may vary, depending on your individual calorie requirements.