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.
Sandwiches for dinner is totally acceptable. Don't let anyone tell you otherwise. Especially when it's as nutrient-dense as this one.
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 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.
If you're not a fan of the sharp quality of red onions, soak the chopped onion in water for 10 minutes before using.
Omit the sriracha for a non-spicy spread. You can also leave out the nutritional yeast as desired.
Place your choice of greens onto a slice of bread. Top with the desired amount of the avocado white bean spread.
Smear with a dollop of vegan mayonnaise if you have some on hand. Enjoy!
- 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!
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.
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.
It contains glutamate produced by the dying yeast in the manufacturing process. Glutamate has a cheesy and umami taste.
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.
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.
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High-Iron Avocado White Bean Sandwich Spread
- 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)
- Combine ingredients: Add the avocado, white beans, red onion, avocado oil, sriracha, and nutritional yeast to a medium bowl. Grate the garlic into the bowl using a microplane or fine grater. Add the lime zest, and juice.
- Mash: Use a potato masher to mash the ingredients until the desired consistency. Season with salt and pepper.
- Make the sandwich: Place the leafy greens onto a slice of bread. Top with the desired amount of the avocado-white bean mash. Add the cucumber slices, if using. Place another slice of bread on top.
- If you are not a fan of the strong red onion flavor, soak them for 10 minutes and drain before using.
- Use fortified nutritional yeast for added B12.
This information is provided as a courtesy and is an ESTIMATE only. Varying factors such as product types or brands purchased can change the nutritional information in any given recipe.