White Bean And Avocado Club
Written by: Kirsten Cowart
Want an incredible healthy vegan lunch that will leave you feeling full and refreshed? Try this awesome Avocado Club With Smashed White Beans!
We all know and love the wonderful avocado with its many different health benefits. Not only does it taste wonderful, but it is packed with many of the different vitamins and minerals that your body needs to stay healthy and thrive.
Here are just some of the most common nutrients, in a single 3.5 ounce (100 gram) serving of delicious avocado:
- Vitamin K: 26% of the RDA (recommended daily allowance)
- Folate: 20% of the RDA.
- Vitamin C: 17% of the RDA.
- Potassium: 14% of the RDA.
- Vitamin B5: 14% of the RDA.
- Vitamin B6: 13% of the RDA.
- Vitamin E: 10% of the RDA.
- Avocados also contain small amounts of Magnesium, Manganese, Copper, Zinc, Iron, Phosphorous, B2 (Riboflavin), Vitamin A, B1 (Thiamine) and B3 (Niacin).
In this awesome sandwich recipe, the avocado isn’t the only main event. It also has the detoxifying effects of the white navy bean. This wonderful bean is packed full of antioxidants and includes a good supply of molybdenum, which is incredibly detoxifying for your body.
The white bean also is a great source of fiber and protein while ranking low on the glycemic index (blood sugar scale). They produce alpha-amylase inhibitors, which block the storage of excess fat storage in the body, while delivering a great supply of magnesium.
Here is how to make this wonderful and delicious vegan sandwich!
White Bean And Avocado Club
- 2 15-ounce cans of white beans, rinsed and drained
- 2 tbsp extra-virgin olive oil
- ½ tsp kosher salt
- ¼ tsp black pepper
- 12 slices multigrain bread (gluten-free bread, wrap or romaine work too!)
- 1 small red onion, thinly sliced
- 1 cucumber, preferably hothouse (seedless), thinly sliced (peeled, if desired)
- 1 4-5 ounce container of 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.
Kirsten Cowart is a writer and researcher that has worked in the spiritual, mental health and medical fields.Kirsten enjoys studying and experiencing the benefits of yoga, meditation, nutrition, herbalism, organic gardening and alternative health.She worked hard in 2014 losing over 40 lbs. and has since maintained a healthy lifestyle.Follow her to learn more about her journey on Twitter, Facebook & Youtube!
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