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Smashed White Bean and Avocado Veggie Sammy

2017-02-14By Bentology TeamNo CommentsFacebooktwitterpinterestFacebooktwitterpinterest

white bean avocado bento box sandwich lunch

Bento Box white bean avocado bento box sandwich lunch

With a tortilla this would be a delicious wrap. Or ditch the bread altogether and you've got a gluten-free lunch that doubles as a salad—one that's rich in veggie protein.

Whichever way you like it, this sweet and simple White Bean and Avocado Sandwich is quick and easy to prepare.


  • 1 1-oz. can white beans, any kind will do
  • 1 tablespoon olive oil
  • Juice of half a lemon
  • Salt and pepper
  • 4 slices multigrain bread, toasted
  • Red onion, slices, to taste
  • 1/2 cucumber
  • 1 avocado
  • small bunch of arugula

How To

  1. Combine beans, oil, lemon juice in a bowl and mash roughly, leaving some lumps in the mix. Season with salt and pepper.
  2. Divide the bean mixture among 4 slices of toast.
  3. Top each slice with cucumber, onion, avocado and arugula. Season again with salt and pepper.

Combine two of the open-faced sandwiches into one, as shown above in our bento's XL lidded container, and take it to go with a piece of fruit and some raw nuts like almonds.

TIP! Arugula can be substituted for sprouts—try different flavor combinations, from alfalfa and radish to broccoli and watercress, as each add a distinctive taste.

white bean avocado bento box sandwich lunch

This was adapted from a great recipe from Real Simple.


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