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A quick and satisfying lunch, this open-faced sandwich features a creamy, herbed white bean mash on toasted whole wheat bread. Topped with fresh arugula and cherry tomatoes, it's a delicious source of plant-based protein and fiber.
For 4 servings
Prepare the white bean mash
Toast the bread
Assemble and serve
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A quick and satisfying lunch, this open-faced sandwich features a creamy, herbed white bean mash on toasted whole wheat bread. Topped with fresh arugula and cherry tomatoes, it's a delicious source of plant-based protein and fiber.
This american recipe takes 15 minutes to prepare and yields 4 servings. At 185.13 calories per serving with 4.73g of protein, it's a beginner-friendly recipe perfect for lunch or brunch or snack.
Use your favorite gluten-free bread instead of whole wheat bread.
Sprinkle a tablespoon of hemp seeds or crumbled feta cheese over the top of each sandwich.
Use pre-made hummus instead of mashing your own beans for a super-fast version.
This recipe is already vegan. Ensure your whole wheat bread does not contain any dairy or honey.
Cannellini beans are an excellent source of dietary fiber, which aids in digestion, promotes gut health, and helps you feel full and satisfied.
This sandwich provides a good amount of plant-based protein, essential for muscle repair and overall body function, making it a great vegetarian meal.
The use of extra virgin olive oil contributes monounsaturated fats, which are known to support cardiovascular health.
Yes, it's a very healthy option. It's rich in plant-based protein and dietary fiber from the beans, and uses whole wheat bread for complex carbohydrates. The olive oil provides healthy monounsaturated fats.
One open-faced white bean sandwich has approximately 280 calories, making it a great choice for a light and nutritious lunch.
Absolutely! Chickpeas (garbanzo beans) or Great Northern beans would also work well in this recipe.
It's best to store the bean mash separately in an airtight container in the fridge for up to 3 days. Assemble the sandwiches fresh right before eating to prevent the toast from getting soggy.
