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Smashed White Bean & Avocado Sandwich Filling and Dip via veggiechick.com #vegan #vegetarian #cleaneating
30 min or less, Appetizers, Easy, Gluten Free, Lunch, Nut free, Sandwiches, Sauces, Dips and Dressings, Under 400 calories, Vegan Recipes

Smashed White Bean and Avocado Sandwich/Dip (Vegan)

This Smashed White Bean and Avocado Sandwich/Dip is incredibly easy to make, with very few ingredients! It’s similar to the egg salad sandwich, but much healthier and with so much flavor!

Smashed White Bean & Avocado Sandwich Filling and Dip via veggiechick.com #vegan #vegetarian #cleaneating

One of my favorite things in the world is a good sandwich. I love the fact that I can feel completely fulfilled with a meat-free sandwich, but I have to admit this wasn’t always the case. It was a long time ago, but I used to love meat just as much as the next chick, and it was a difficult transition when I had my first vegetarian sandwich. “What do you mean, no meat? How is this a sandwich!!?” It felt incomplete. Now I laugh at that thought because I have found so many ways to enjoy a vegetarian/vegan sandwich and feel completely fulfilled. When I tell people I am vegetarian, I’ve heard “Whaaat do you eat?”, like there are so little options out there. As a food blogger I can tell you- the options are limitless. It comes down to being creative and finding ways to mix and match a million different foods.

To begin making this sandwich, first, in a large bowl, combine the white beans, chickpeas and avocados. I like to mash them up with a potato masher so they are combined but still a little chunky.

Smashed White Bean & Avocado Sandwich Filling and Dip via veggiechick.com #vegan #vegetarian #cleaneating

Then add in the rest of the ingredients (red onion, apple cider vinegar, lemon juice, pepper, mustard, salt and olive oil) and stir it up with a large spoon. Bam! Just like that you have your sandwich filling. Spread it on your favorite bread and top with tomatoes.

I call this recipe a “sandwich”, but it’s really the makings of a great filling- for a sandwich, wrap, or even as a healthy dip (with some yummy veggie chips)…

Smashed White Bean & Avocado Sandwich Filling and Dip via veggiechick.com #vegan #vegetarian #cleaneating

To store, make sure you pack this up in a container with as little air as possible, so the avocado doesn’t brown. Tip: you can put the mixture into a container and then cover it with parchment or wax paper. Press down on the wax paper so it’s completely covering the mix, and no air is exposing it. Then wrap a rubber band or hair tie around the container to seal. This will help it stay fresh a lot longer!

This is best served immediately, but will keep another day or two in the fridge.

Print

Smashed White Bean and Avocado Sandwich/Dip (Vegan)

  • Prep Time: 10 minutes
  • Total Time: 10 minutes
  • Yield: 2

Ingredients

  • 15 ounce can Great Northern beans, rinsed and drained
  • 15 ounce can chickpeas (garbanzo beans), rinsed and drained
  • 1 1/2 ripe avocados, pitted
  • 3/4 cup finely diced red onion
  • 2 teaspoons apple cider vinegar
  • 2 1/2 tablespoons lemon juice
  • 1/8 teaspoon freshly ground black pepper
  • 1 teaspoon dried mustard
  • 1 teaspoon ground sea salt
  • 1/2 teaspoon olive oil
  • favorite multigrain bread

Toppings:

  • fresh tomatoes, sprouts, etc.

Instructions

  1. In a large bowl, combine the white beans, chickpeas and avocados. Mash with a potato masher. It should be mashed well but still chunky.
  2. Add the rest of the ingredients and stir with a large spoon until blended. Spread onto sandwich bread and top with ingredients of choice (tomato, sprouts, etc.). You can also use this as a dip.
  3. Best served immediately.

Nutrition based on 1 serving (out of 6 total servings). 

nutrition_spread

Note: The nutrition info. is for the avocado dip only (does not include bread or toppings).

Hi, I'm Christin- thanks for stopping by my happy place! Here you will find healthy, original meat-free recipes. No matter where you are in your health journey, I hope I can help and inspire you. Read more...

5 Comments

  • Are the nutrition facts based on how one person would eat the avacado dip or on the recipe that says it serves 2.5 cups?

    Reply
    • Hi Bei, the serving is for 1 serving out of 6 total servings. I guess I should have been more specific- thank you! =)

      Reply
  • I make a version of this and use black sulfur salt. It has the taste of hard boiled eggs (my daughter and neighbor kids call it fart salt/sorry :). Also a dash of nutritional yeast makes it pop too. It so filling and nutritious we aren’t hungry for hours!
    PS. You are ADORABLE!

    Reply
    • Aww thanks so much! =) Black sulfur salt, sounds interesting! I’ll have to try that. And the nutritional yeast is a great idea too!

      Reply
  • Christin, I will be making this recipe tomorrow night For my wine tasting Party Being that is so spreadable for a dip With mild flavors, not to interrupt the bold red wines we will be serving.
    Thank you…

    Reply

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