white bean avocado sandwich

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I believe that people are what they think they are, which is just a less fancy way of saying that you can do just about anything you think you can do. I remember in high school, I consistently got an 89% in my classes, and I always wondered why I hadn’t worked just a bit harder to get an A. But I knew myself as a B+ student, so I worked just hard enough to get a B+.

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Early on in college, more by luck than design, I got straight A’s one semester. And then I knew I could do it – from then on, I was a pretty solid A student.

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Lately I’ve been thinking of myself as an indulgent eater. I see so many people on strict diets – raw food, clean food, low carb, vegan. I don’t, and never plan to, follow any of these eating philosophies. I eat refined flours and sugars, red meat and full-fat cheeses, butter and alcohol. When I compared myself to these people, I felt lax in my eating habits. And once I started believing I ate poorly, my eating habits did, indeed, decline.

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But the truth is, more of the time, I eat very healthfully. All of those treats above? You’ve heard it before – moderation. Most of my snacks are fresh fruit and vegetables. My tiny daily bagel is 100% whole grain. We rarely eat meat on weekdays, and I don’t drink alcohol on weekdays. I do eat dessert every single day, but we’re talking one, maybe two, small cookies.

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I need to remember that I do follow a good diet regularly, so that making healthy choices is easier. This sandwich, introduced to me by the same friend whose recipes for pumpkin muffins and peanut dip I love, is a perfect example of how I like to eat. Whole grains, beans, and lots of vegetables. It’s easy, filling, portable, and most importantly – delicious.

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One year ago: Green Chile Rellenos

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White Bean Avocado Sandwich

Serves 4

I’ve tried mushing the beans up with a potato masher, but I really do prefer the creamy smooth texture a food processor provides. Also, one thing I’ve learned after making this a few times is to overseason the beans. The seasonings in the beans are flavoring the entire sandwich, so add the lemon juice, salt, and pepper until just past how you’d normally prefer them. Because I’m apparently salt-crazy, I also give the avocado slices a light sprinkling of salt, as well as squeeze some more lemon juice over them.

1 (15-ounce) can white beans, drained and rinsed
1 lemon
salt and pepper
8 slices hearty whole-grain sandwich bread
1 avocado, quartered, peeled, and sliced thin
a few leaves of leaf lettuce, torn into sandwich-sized pieces
some alfalfa sprouts
a bit of red onion, sliced thin

1. In a food processor, puree the beans until they’re completely smooth. Season with lemon juice, salt and pepper to taste (see note).  I took notes on about how much of everything to add and then lost them, but I think a reasonable place to start is 2 tablespoons lemon juice, ¼ teaspoon salt, and ⅛ teaspoon pepper.

2. Thickly spread one side of each piece of bread with the bean mixture. Top four of the bread slices with slices of avocado, a bit of onion, and plenty of lettuce. Press some sprouts into the bean mixture on the other four slices of bread. Place the sprout-bread, spout side down (duh) on the other-stuff-bread, slice the sandwich in half if you want, and enjoy.

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  1. This sounds so great & I love that it’s so healthy! Whole grains, protein, and healthy fat!! It’s a great way to utilize the white beans in my pantry too.

  2. This looks like a sandwich right up my alley. YUM!

  3. My book club friends (vegetarian) would love this, as will I! Thanks!

  4. Looks delicious! Nice post btw. I agree – everything is good in moderation and you usually present to others what you believe about yourself! Can’t wait to make this for a lunch. I love sprouts!

  5. This looks like such a great and healthy sandwich! I love anything with avocados 🙂

  6. Gurl, you don’t need to rationalize your food choices to no one! Eat what you want, fuck those food nazis!

  7. Stephanie B says:

    This sounds great. I can’t believe I haven’t thought of something similar. I’m totally going to make this for lunch tomorrow.

  8. This is totally a sandwich that I would love. Looks delicious.

  9. Love this. Always looking for more vegetarian ideas and this sounds great.

  10. FrizzleDizzle says:

    This looks delicious, yet fart inducing.

  11. Sara L says:

    This sounds yummy and fits into Operation Fancy Sandwich (eating fancy sandwiches on the weekend so I won’t be tempted to get fast food). I think I’ll try this soon.

  12. That sandwich looks good, looks healthy and, as an avocado lover, I bet it tastes amazing.

  13. What a healthy and appetizing sandwich! I love raw red onions, they add some a nice, crisp crunch.

  14. That sandwich looks nice and healthy and good!

  15. Wow, this sounds fantastic. So simple, but so good. I, on the other hand, indulge probably every day – oops! I’m waiting for when a) my metabolism gives out on me or b) my joints give out and I can’t run as much any more. Then I’m really in trouble 🙂

  16. I totally agree with your diet philosophy! I eat whatever I want, but try to eat healthy most of the time. And this sandwich looks both tasty and healthy!