30 minutes or fewer
Here is a cool and casual sandwich that really satisfies. Make sure to use a fresh, crusty bread. Any leftover bean spread will keep in the refrigerator for up to two days. Meal Plan: A simple slaw goes well with these sandwiches. Make it before starting the bean spread. Use packaged coleslaw cabbage (preferably one that includes some carrot and red cabbage) and dress in a natural low-fat vinaigrette or ranch dressing. Serve stone-ground tortilla chips and a spicy salsa with the meal.
- 1/2 medium green or red bell pepper, cut into 1-inch chunks ( 1/2 cup)
- 1/4 cup pimiento-stuffed green olives
- 1 to 2 scallions, green parts only, coarsely chopped
- 2 (16-oz.) cans pinto or pink beans, rinsed and drained
- 2 Tbs. soy mayonnaise or reduced-fat mayonnaise
- 1 Tbs. fresh lemon juice
- 1 tsp. ground cumin
- Salt to taste
- Whole-grain or rye bread slices
- Thinly sliced plum tomatoes
- Alfalfa or other sprouts or shredded lettuce
- In food processor, combine bell pepper, olives and scallions. Pulse on and off several times, until mixture is coarsely chopped into approximately 1/4-inch pieces.
- Add beans, mayonnaise, lemon juice, cumin and salt, and pulse on and off until mixture is evenly chopped but still chunky. Transfer to medium bowl.
- Let everyone assemble his or her own sandwich as follows: Spread a generous amount of bean mixture on one slice of bread, top with tomato slices, some sprouts and another slice of bread.
- Serving Size: 6 servings
- Calories: 316
- Carbohydrate Content: 57 g
- Fat Content: 5 g
- Fiber Content: 10 g
- Protein Content: 14 g
- Saturated Fat Content: 1 g
- Sodium Content: 907 mg