This Beet & White Bean Sandwich combines earthy roasted beets with creamy mashed white beans, fresh greens, and a zesty dressing, all tucked between slices of whole grain bread. It’s a high-protein, plant-based meal with bold flavor and beautiful color — perfect for lunch, meal prep, or a meatless dinner. Easy to assemble and full of fiber, it’s a filling option for vegans and veggie lovers alike.
Prep Time: 10 mins
Cook Time: 30 mins (beets)
Total Time: 40 mins
🌱 Why You’ll Love This
Unexpected flavor combo that works magically
Meal-prep friendly (roast beets ahead)
Naturally vegan & gluten-free adaptable
Ingredients:
- 2 medium beets, peeled and chopped
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1 (15-ounce) can cannellini beans, rinsed and drained
- 2 tablespoons tahini
- 1 tablespoon lemon juice
- 1 small clove of garlic, minced
- 4 slices of whole wheat bread
- 2 tablespoons crumbled feta cheese (optional)
- Arugula or other leafy greens
Instructions:
Step 1: Preheat oven to 400°F (200°C). Toss the chopped beets with olive oil, salt, and pepper on a baking sheet. Roast for 25-30 minutes, or until the meat is tender. Let cool slightly.
Step 2: In a medium bowl, mash the cannellini beans with a fork until mostly smooth.
Step 3: Add the tahini, lemon juice, and minced garlic to the mashed beans. Stir until well combined and creamy—season with salt and pepper to taste.
Step 4: Spread the white bean mixture evenly onto two slices of bread.
Step 5: Layer the roasted beets on top of the white bean mixture on one slice of bread. Sprinkle with feta cheese, if using.
Step 6: Top with arugula or other leafy greens.
Step 7: Place the remaining slice of bread on top, white bean mixture facing down. Gently press down. Slice in half and serve immediately.
📊 Nutrition
Calories 380
Protein 15g
Fiber 12g
Iron 20% DV
💡 Pro Tips
✅ No-stain trick: Wear gloves when handling beets
✅ Time-saver: Use pre-cooked, vacuum-packed beets
✅ Extra protein: Add smashed chickpeas to the spread
Enjoy your delicious homemade Beet & White Bean Sandwich!
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