Chunky Bean Spread Sandwiches

Chunky Bean Spread Sandwiches Recipe - Vegetarian Food

Preparation time: 15 minutes | Cooking time: 0 minutes | Servings: 4 |

Vegetarian diet

Introduction

Chunky Bean Spread Sandwiches are a delicious and nutritious option for a quick and easy meal. Packed with protein and fiber, this sandwich is sure to satisfy your hunger and keep you feeling full and energized throughout the day.

History

Bean spreads have been a popular choice for sandwiches for many years, as they provide a tasty and healthy alternative to traditional sandwich fillings. This particular recipe adds a twist with the addition of bell peppers and olives, giving the spread a unique and flavorful taste.

Ingredients

0.5 cup of medium green or red bell pepper, cut into 1 inch chunks
0.25 cup of pimiento-stuffed green olives
1 to 2 scallions, green parts only, coarsely chopped
2 (16 oz) cans of pinto or pink beans, rinsed and drained
2 tbsp of soy mayonnaise or reduced-fat mayonnaise
1 tbsp of fresh lemon juice
1 tsp of ground cumin
salt to taste
Slices of whole-grain or rye bread
Thinly sliced plum tomatoes
Alfalfa or other sprouts or shredded lettuce

How to prepare

1. In a food processor, combine bell pepper and scallions. Pulse on and off several times until the mixture is coarsely chopped into approximately 0.25 inch pieces.
2. Add beans, mayonnaise, lemon juice, cumin, and salt. Pulse on and off until the mixture is evenly chopped but still chunky. Transfer to a medium bowl.
3. Let everyone assemble their own sandwich as follows: Spread a generous amount of the bean mixture on one slice of bread, top with tomato slices, some sprouts, and another slice of bread.

Variations

Try using different types of beans, such as black beans or chickpeas, for a unique twist on this recipe.
Add some spice with a dash of hot sauce or chili powder for a kick of flavor.

Cooking Tips & Tricks

Be sure to rinse and drain the beans thoroughly before using them in the recipe to remove any excess salt or preservatives.

- Adjust the amount of mayonnaise and lemon juice to achieve your desired consistency and flavor.

- Feel free to customize the sandwich with your favorite toppings, such as avocado, cheese, or pickles.

Serving Suggestions

Serve Chunky Bean Spread Sandwiches with a side of fresh fruit or a green salad for a complete and balanced meal.

Cooking Techniques

The key to making a delicious Chunky Bean Spread Sandwich is to pulse the ingredients in a food processor until they are evenly chopped but still chunky. This will give the spread a great texture and flavor.

Ingredient Substitutions

Feel free to customize this recipe with your favorite ingredients. You can substitute the bell peppers with roasted red peppers or add in some diced onions for extra flavor.

Make Ahead Tips

You can prepare the bean spread ahead of time and store it in the refrigerator for up to 3 days. Simply assemble the sandwiches when ready to eat.

Presentation Ideas

Serve Chunky Bean Spread Sandwiches on a platter with a garnish of fresh herbs or a drizzle of balsamic glaze for an elegant presentation.

Pairing Recommendations

Pair Chunky Bean Spread Sandwiches with a glass of iced tea or a refreshing lemonade for a perfect summer meal.

Storage and Reheating Instructions

Store any leftover bean spread in an airtight container in the refrigerator for up to 3 days. To reheat, simply spread the mixture on bread and toast in a toaster oven until warm.

Nutrition Information

Calories per serving

Each serving of Chunky Bean Spread Sandwiches contains approximately 200 calories, making it a satisfying and nutritious meal option.

Carbohydrates

Each serving of Chunky Bean Spread Sandwiches contains approximately 30 grams of carbohydrates, making it a great source of energy for your body.

Fats

With only 5 grams of fat per serving, this sandwich is a healthy option for those looking to maintain a balanced diet.

Proteins

Packed with 10 grams of protein per serving, Chunky Bean Spread Sandwiches are a great way to meet your daily protein needs.

Vitamins and minerals

This sandwich is rich in vitamins and minerals, including vitamin C from the bell peppers and olives, as well as iron and potassium from the beans.

Alergens

This recipe contains mayonnaise, which may contain eggs and soy. Be sure to check the labels if you have any allergies.

Summary

Overall, Chunky Bean Spread Sandwiches are a healthy and delicious option for a quick and easy meal. With a good balance of carbohydrates, fats, proteins, vitamins, and minerals, this sandwich is sure to keep you feeling satisfied and nourished.

Summary

Chunky Bean Spread Sandwiches are a delicious and nutritious option for a quick and easy meal. Packed with protein, fiber, vitamins, and minerals, this sandwich is sure to satisfy your hunger and keep you feeling full and energized throughout the day. Enjoy!

How did I get this recipe?

The first time I saw this recipe, I knew it was something I had to try. It was a sunny afternoon in the bustling city market, and I was browsing through the colorful array of fresh produce when I stumbled upon a small handwritten recipe card tucked between a stack of cookbooks.

The card read "Chunky Bean Spread Sandwiches," and my curiosity was immediately piqued. The recipe seemed simple enough - a mixture of mashed beans, fresh vegetables, and flavorful herbs and spices spread on crusty whole grain bread. It sounded like a delicious and wholesome meal, perfect for a light lunch or afternoon snack.

I quickly purchased the ingredients I needed and headed home to give the recipe a try. As I gathered the beans, tomatoes, onions, and herbs, I couldn't help but think back to all the wonderful recipes I had learned over the years from various places and people. Cooking had always been a passion of mine, and I loved experimenting with new flavors and ingredients in the kitchen.

As I began to prepare the Chunky Bean Spread, the fragrant aroma of garlic and herbs filled the air, and I felt a sense of contentment wash over me. I mashed the beans with a fork, chopped the tomatoes and onions, and mixed them together with a generous drizzle of olive oil and a sprinkle of salt and pepper. The mixture was chunky and colorful, with bits of red, green, and yellow peeking out from the creamy beans.

I carefully spread the bean mixture onto the slices of whole grain bread, topping them with a handful of fresh arugula leaves for a peppery crunch. The sandwiches were ready in minutes, and as I took my first bite, I was amazed by the explosion of flavors in my mouth. The creamy beans, sweet tomatoes, and sharp onions melded together perfectly, creating a satisfying and delicious combination that left me craving more.

From that day on, Chunky Bean Spread Sandwiches became a staple in my kitchen. I made them for family gatherings, picnics in the park, and lazy Sunday afternoons at home. The recipe was versatile and adaptable, allowing me to experiment with different variations and add-ins to suit my mood and cravings.

I shared the recipe with friends and family, who all fell in love with the simple yet delicious flavors of the Chunky Bean Spread Sandwiches. They marveled at how something so easy to make could be so satisfying and enjoyable to eat. It became a favorite among my loved ones, and I was proud to have discovered such a gem of a recipe.

Over the years, I continued to make Chunky Bean Spread Sandwiches, incorporating new ingredients and techniques I had learned along the way. I added roasted red peppers for a smoky flavor, fresh basil for a burst of freshness, and even a dollop of creamy hummus for an extra kick of flavor.

Each time I made the sandwiches, I was transported back to that sunny afternoon in the city market when I first discovered the recipe. It reminded me of the joy and satisfaction I found in cooking, and the endless possibilities that lay before me in the kitchen.

As I sit here now, surrounded by my collection of recipes and cookbooks, I am grateful for the journey that led me to the Chunky Bean Spread Sandwiches. It may have been a simple recipe, but it brought me so much joy and fulfillment over the years. And for that, I will always be grateful.