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
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))

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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.

High-Iron Avocado White Bean Sandwich being held. — 10-ingredients and a fork is all you need to make this easy vegan sandwich.

Sandwiches for dinner is totally acceptable. Don't let anyone tell you otherwise. Especially when it's as nutrient-dense as this one.

This was inspired by my Smashed Chickpea Avocado Sandwich with Nori. You might also enjoy this BBQ Pulled Jackfruit Sandwich.

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👩🏼‍🌾 Ingredients
📖 Instructions
🥒 Substitutions
🔪 Equipment
⏱ Storage
💡 Top tip
👩🏽‍🍳 Made This Recipe?
📖 Recipe
💬 Comments

👩🏼‍🌾 Ingredients

See recipe card for quantities.

Nutritional Yeast (Nooch)

It is essential for vegans to make sure they meet their dietary requirement for vitamin B12. This essential vitamin is not naturally present in plant-based foods, unless they are fortified specifically with B12.

Fortified nutritional yeast has an abundance of B vitamins, including B12, and adds a cheesy umami quality to a dish. Not all brands of nutritional yeast are fortified. Be sure to check the label for the nutritional content.

White Beans

White beans are high in protein and iron. These include cannellini, Great Northern, navy, and butter beans. They also pair deliciously with the avocado in this sandwich spread.

📖 Instructions

If you're not a fan of the sharp quality of red onions, soak the chopped onion in water for 10 minutes before using.

Cannellini, avocados, diced red onion, chopped pistachios, nutritional yeast, lime zest and juice, garlic powder, sriracha, salt & pepper in a bowl. — Add the ingredients, minus the garlic, to a large bowl.

Omit the sriracha for a non-spicy spread. You can also leave out the nutritional yeast as desired.

Mashed white beans, avocado chunks, diced red onion, chopped pistachios, nutritional yeast, sriracha, lime zest and juice, and garlic. — Mash the ingredients with a potato masher or a large fork.

Place your choice of greens onto a slice of bread. Top with the desired amount of the avocado white bean spread.

Sliced cucumber being added to a sandwich. — Add sliced cucumber for a crunchier texture.

Smear with a dollop of vegan mayonnaise if you have some on hand. Enjoy!

🥒 Substitutions

White beans - instead of white beans, use chickpeas or pinto beans
Bread - use gluten-free bread to make this gluten-free
Dip- serve this spread as a dip with celery and carrot sticks

Add a side of Homemade Baked Potato Chips. See this recipe on my website!

🔪 Equipment

Use a potato masher for mashing the avocado and white beans. For a smoother spread, mash the avocado before adding the remaining ingredients to the bowl.

⏱ Storage

This sandwich spread is best eaten right away. Avocados contain as enzyme called polyphenol oxidase, which causes their flesh to brown when exposed to air. The brownish spread is still safe to eat, but your sandwich won't be quite as attractive!

These ingredients don't stand up well to freezing.

💡 Top tip

If you don't plan on using the spread right away, add a visible layer of lemon juice with a piece of plastic wrap placed flush on top. Use by end of the day.

Why does nutritional yeast taste like cheese?

It contains glutamate produced by the dying yeast in the manufacturing process. Glutamate has a cheesy and umami taste.

What is a good substitute for nutritional yeast?

Mellow or white miso paste, tamari, and chickpea flour all have a similar cheesy, nutty, and umami quality, but they are not fortified with vitamin B12.
For this recipe, you can replace the nutritional yeast with 2 teaspoons mellow miso dissolved in 2 teaspoons water.

What is the healthiest type of bread?

I typically use sprouted grain bread. Sprouted grains are whole-grain seeds that have just begun to sprout. Catching the sprouts during the germinating process, before they become mature grains, makes the percentage of nutrients higher. Those nutrients include folate, iron, vitamin C, zinc, magnesium, and protein. Plus, sprouted grains may have less starch and be easier to digest than regular grains.
The germinating process also breaks down phytate, which normally decreases the absorption of vitamins and minerals in the body.

👩🏽‍🍳 Made This Recipe?

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