White Bean and Walnut Sandwich

Name: White Bean and Walnut Sandwich
Total time: 10 min
Yield: 2 people
Ingredients: 2 slice Whole-grain bread (2 slices); 8.5 oz Canned white beans (drained); 0.25 cup Walnuts; 1 tbsp Olive oil; 1 tsp Lemon juice; 1 clove Garlic; 1 handful Arugula

Vegetarian • Vegan • Dairy-FreeUnder 15 Mins • No-CookLow Calorie • High ProteinBreakfast • DinnerComfort FoodMediterranean

Easy

10min

380kcal

2people

MACROS

per serving

※gProtein

◆gFat

▣gCarbs

◎gSugar

◇gFiber

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A quick, creamy bean spread with crunchy walnuts on whole-grain bread.

The White Bean and Walnut Sandwich is an ideal choice for those who care about mental fitness. As part of the MIND diet, legumes like white beans and nuts are dietary cornerstones, providing essential nutrients for neurons. This specific White Bean Paste Sandwich is incredibly quick to prepare, making it a perfect healthy dinner option after a long day. Beans provide magnesium and folate, while walnuts are one of the best plant-based sources of omega-3 fatty acids, which inhibit brain aging. The addition of olive oil and fresh arugula enriches the dish with antioxidants and vitamin K. By preparing this meal, you're creating fuel for your concentration. Remember, the White Bean Paste Sandwich tastes best on whole-grain bread, which ensures stable energy levels thanks to its low glycemic index. This simple combination proves that healthy eating doesn't have to be complicated or time-consuming.

Ingredients

80 g Whole-grain bread (2 slices)
240 g Canned white beans (drained) (1 can or about 1.5 cups)
30 g Walnuts (about 1/4 cup)
1 tbsp Olive oil
1 tsp Lemon juice
1 count Garlic
20 g Arugula (1 handful)

Instructions

1
Drain the canned white beans in a sieve and rinse thoroughly under cold water.
2
In a small bowl, place the white beans, olive oil, lemon juice, and the garlic pressed through a garlic press.
3
Blend the ingredients into a smooth mass (you can also mash them with a fork for a thicker texture).
4
Chop the walnuts into smaller pieces.
5
Apply a thick layer of the bean paste onto toasted slices of whole-grain bread.
6
Sprinkle the top with chopped walnuts and decorate with fresh arugula.
7
Optionally season with freshly ground pepper.

Chef's Tips

•If the paste is too thick, add a tablespoon of water from rinsing the beans or an extra portion of olive oil.
•You can toast the walnuts in a dry pan beforehand to bring out a deeper aroma.
•For a variety of flavor, you can add a few leaves of fresh basil to the paste.

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Recipe By

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