Smashed White Bean and Avocado Sandwich
1 serving of smashed white bean and avocado sandwich contains 555 Calories. The macronutrient breakdown is 52% carbs, 31% fat, and 16% protein. This is a good source of protein (42% of your Daily Value), fiber (65% of your Daily Value), and potassium (32% of your Daily Value).
- Makes
- 2 servings
- Prep Time
- 5 minutes
Ingredients
Directions
- Combine the drained beans, olive oil, and lemon juice in a medium bowl. Roughly mash until it comes together but is still a little chunky. Season with salt and pepper to taste.
- Spread bean mixture on slice of bread. Top with sliced cucumber, avocado, and sprouts. Top with the remaining slices of bread and serve.
Nutrition Facts
For 1 serving of smashed white bean and avocado sandwich (427g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 555 | |
| Fats | 20g | 26% |
| Saturated fats | 3g | 15% |
| Trans fats | 0g | |
| Cholesterol | 0mg | 0% |
| Sodium | 350mg | 15% |
| Carbs | 75g | 27% |
| Net carbs | 57g | |
| Fiber | 18g | 65% |
| Sugar | 5g | |
| Protein | 24g | |
| Calcium | 261mg | 26% |
| Iron | 8mg | 101% |
| Potassium | 1511mg | 32% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 26μg | |
| Beta carotene | 92μg | |
| Caffeine | 0mg | |
| Choline | 32mg | 6% |
| Copper | 1mg | 90% |
| Fluoride | 1μg | |
| Folate (B9) | 224μg | 56% |
| Lycopene | 0μg | |
| Magnesium | 177mg | 42% |
| Manganese | 2mg | 106% |
| Niacin | 4mg | 26% |
| Pantothenic acid | 2mg | 40% |
| Phosphorus | 365mg | 52% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.3mg | 23% |
| Selenium | 18μg | 33% |
| Theobromine | 0mg | |
| Thiamine | 0.4mg | 36% |
| Vitamin A IU | 207IU | |
| Vitamin A | 10μg | 1% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 1mg | 39% |
| Vitamin C | 12mg | 14% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0μg | |
| Vitamin E | 5mg | 36% |
| Vitamin K | 46μg | 38% |
| Zinc | 4mg | 36% |
| Sugars | ||
| Sugar | 5g | |
| Sucrose | 0.1g | |
| Glucose | 1g | |
| Fructose | 2g | |
| Lactose | 0g | |
| Maltose | 1g | |
| Galactose | 0g | |
| Starch | 17g | |
| Fats | ||
| Saturated fats | 3g | 15% |
| Monounsaturated fats | 12g | |
| Polyunsaturated fats | 3g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0.2g | |
| Total omega 6 | 1g | |
| Alpha Linolenic Acid (ALA) | 0.2g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 1g | |
| Aspartic acid | 2g | |
| Cystine | 0.3g | |
| Glutamic acid | 4g | |
| Glycine | 1g | |
| Histidine | 1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 1g | |
| Leucine | 2g | |
| Lysine | 1g | |
| Methionine | 0.3g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 1g | |
| Threonine | 1g | |
| Tryptophan | 0.2g | |
| Tyrosine | 1g | |
| Valine | 1g | |
