Biting into a good sandwich is everything!! And when it’s super tasty and good for you – we’ve hit the lunch lottery!
Today’s black bean based filling is made with my favorite homemade freezer beans, southwest flavors of smoked paprika and cumin, and a splash of sweet maple syrup.
It’s rich in fiber, protein, vitamins, and minerals.
Celery. Onions. Pickles. The veggies add depth of flavor and a sweet crunch factor.
Mash half of the beans for a chunkier texture that latches onto flavor like a boss.
What flavor are we latching onto? The dressing is a blend of Vegenaise, maple syrup, apple cider vinegar, liquid smoke, and spices. A quick whisk and it’s ready to go.
We love it on Moscow Food Co-op’s salted french bread with fresh green leaf lettuce.
It’s true that this has become my new favorite fiber & protein-rich sandwich filling, but it’s also great on salads, in lettuce wraps, pita pockets, bagels, over rice, and even steamed potatoes!
One serving (about 3 tablespoons) contains 20% of your daily fiber, 10% of your daily protein, and 7% of your daily iron!
Sweet and Smoky Black Bean Sandwich Filling
- 2 bags of thawed freezer black beans or 2 cans black beans, drained/rinsed (480g)
- 1 garlic clove, minced
- 1/2 cup diced onion (about 1/4 of an onion)
- 2 stalks of celery, diced (about 3/4 cup) (105g)
- 1/4 cup dill pickle relish, drained
- 2 tablespoons Vegenaise or favorite vegan mayo
- 1 teaspoon maple syrup
- 1 teaspoon apple cider vinegar
- 1/4 teaspoon liquid smoke
- 1/4 teaspoon smoked paprika
- 1/4 teaspoon cumin
- 1/4 teaspoon ground black pepper
- 1/2 teaspoon sea salt
- In a small bowl whisk together Vegenaise, maple syrup, apple cider vinegar, liquid smoke, smoked paprika, cumin, black pepper, and sea salt.
- In a large bowl mash about half of the beans with a fork or potato masher. Add in remaining ingredients: beans, garlic, celery, onion, and pickle. Pour dressing over and mix to incorporate.
Additional nutritional information || Fiber: 5g, Protein: 5g, Folate: 21%, Vitamin K: 7%, Copper: 6%, Iron: 7%, Magnesium: 10%, Manganese: 15%, Potassium: 7%, Zinc: 4%
I’d love to see your food pics! If you give this recipe a whirl, let us know. <3 Leave a comment below and don’t forget to tag a picture with #feedyourskull on Instagram!
And for a final thought what type of lettuce do you put on a sandwich?? I love romaine, red/green leaf lettuces, and even Boston lettuce! 😛 xx