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Sweet and Smoky Black Bean Sandwich Filling

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Sweet & Smoky Black Bean Sandwich Filling | Feed Your Skull

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.

Sweet & Smoky Black Bean Sandwich Filling | Feed Your Skull

It’s rich in fiber, protein, vitamins, and minerals.

Sweet & Smoky Black Bean Sandwich Filling | Feed Your Skull

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.

Sweet & Smoky Black Bean Sandwich Filling | Feed Your Skull

We love it on Moscow Food Co-op’s salted french bread with fresh green leaf lettuce.

Sweet & Smoky Black Bean Sandwich Filling | Feed Your Skull

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!

Sweet & Smoky Black Bean Sandwich Filling | Feed Your Skull

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

  • Prep Time:
  • Total Time:
  • Yield: 8-9 servings
  • Serving Size: 3 tablespoons or 85 grams
  • Calories per serving: 98
  • Fat per serving: 2 g

Ingredients

  • 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

Instructions

  1. In a small bowl whisk together Vegenaise, maple syrup, apple cider vinegar, liquid smoke, smoked paprika, cumin, black pepper, and sea salt.
  2. 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.

Notes

Additional nutritional information || Fiber: 5g, Protein: 5g, Folate: 21%, Vitamin K: 7%, Copper: 6%, Iron: 7%, Magnesium: 10%, Manganese: 15%, Potassium: 7%, Zinc: 4%

https://feedyourskull.com/2016/02/29/sweet-smoky-black-bean-sandwich-filling/

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!

Sweet & Smoky Black Bean Sandwich Filling | Feed Your Skull

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

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