Mashed Bean Sandwich Recipe for Meatless Mondays

Mashed Bean Sandwich Recipe for Meatless Mondays
Beans provide solid nutrition for a low cost. Filled with fiber, protein, vitamins, and minerals, beans absorb the flavors of the seasonings that they are cooked with. Beans are the ultimate food to use your creativity on. This year I've resolved to add more beans to my diet.

And what variety that I have to choose from! Pinto beans are my childhood favorites. Cannellini beans have a wonderful texture when they are mashed. Black beans are a mashed bean staple. Garbanzo beans are used in tasty hummus.

It's easy to have a bowl of beans, but sometimes you just want a sandwich. Mashed beans can be used on whole grain bread, either plain or grilled. Tortillas also make a good base for a bean sandwich. Use corn or flour tortillas, according to which type that you prefer.

Every great sandwich needs condiments. Bean sandwiches just scream for greens. Use a soft lettuce, alfalfa sprouts, spinach, cilantro, or other savory herbs. Sliced tomatoes or grilled vegetables can add texture and interest to a mashed bean sandwich. Avocado slices or guacamole can be a tasty way to add good fats and flavor for a truly exciting sandwich.

Mashed Beans Recipe


2 cloves of garlic
4 teaspoons of lemon juice
2 tablespoons of olive oil
1 ½ cups cooked beans, drained and rinsed (You can use canned or home-cooked beans.)
½ teaspoon dried onions
1 tablespoon dried parsley
Salt and pepper to taste
Use any other herbs and spices that you desire.


I used my Ninja food processor for this recipe. If you don't have a food processor, finely chop the garlic by hand, then use a potato masher for combining the other ingredients.

In the small bowl, cut up the garlic. Add the lemon juice, olive oil, and half of the beans. Process the mixture until it is smooth. Add the dried onions, parsley, salt and pepper, if desired, and pulse the mixture until it is the smoothness that you enjoy. Use your creativity to build a sandwich that suits your individual tastes.

Mashed Bean Sandwich Ideas:

*Grilled whole grain bread-mashed beans-butter lettuce-sliced tomatoes
*Nutty grain bread-mashed beans-alfalfa sprouts-cilantro leaves
*Tostado shell with melted cheese-mashed beans-avocado slices-shredded spinach
*Flour tortilla-mashed beans-shredded cheese-Pico de Gallo-thinly sliced iceberg lettuce

Mashed beans can be used cold or hot. Sandwiches can be simple, or they can be multi-layered. Use your creativity and refrigerator contents to make unique sandwiches that your family will enjoy. They are perfect for Meatless Monday Meals.

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You Should Also Read:
Burrito with Enchilada Sauce Recip
High Fiber Tortilla Recipe
Low-Carb Italian Veggie Sandwiches Recipe

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