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White beans mash seamlessly into a creamy protein-packed spread for a satisfying healthy sandwich that makes for an easy lunch or dinner. Mix it up by trying it with canned chickpeas or black beans. This vegetarian sandwich recipe is also a fiber superstar: avocado, beans, greens and whole-wheat bread team up to give it 15 grams of fiber, more than half of what most women should aim for in a day.



Total time

15 minutes


  • 2 medium avocados
  • 1 (15 ounce) can white beans (rinsed)
  • 2 tablespoons lemon juice
  • 1 tablespoon extra-virgin olive oil
  • 1 clove garlic (grated)
  • ? teaspoon chopped fresh thyme
  • ? teaspoon ground pepper
  • 8 slices whole-wheat bread, toasted
  • 1 cup chopped jarred roasted red peppers (rinsed)
  • 8 thin slices sharp Cheddar cheese (about 4 ounces)
  • 4 cups baby lettuce


  1. Mash avocados, beans, lemon juice, oil, garlic, thyme and pepper in a medium bowl until well combined but still slightly chunky. Divide among 4 slices of bread ( ½ cup each). Top each sandwich with ¼ cup red peppers, 2 slices cheese, 1 cup lettuce and the remaining bread.

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