The last chill of spring is fading away and summer is straight ahead, calling out to you. “Go on a picnic,” it says, enticing you with its warmer weather and bright blue, wide open skies. Give in to the temptation of the beautiful outdoors- we certainly don’t blame you!-and pack a picnic lunch to take with you to the park or out hitting the trails. But trust us, you don’t want to pack just any boring peanut butter and jelly.
Freshen up your sandwich making repertoire with this savory vegetarian dish. From the first bite of creamy avocado mixed in with the flavorful white bean mixture, you will want to make everyday a picnic day.
What you need
2 15-ounce cans white beans,
rinsed and drained
2 tablespoons of extra-virgin olive oil
Lemon juice, to taste
½ teaspoon kosher salt
¼ teaspoon black pepper
8 slices of the bread of your choice
1 small red onion, thinly sliced
1 cucumber, thinly sliced (peeled if desired)
One 4- to 5-ounce container of sprouts
(alfalfa, radish, broccoli or a combination)
2 avocados, pitted and thinly sliced
What you do
In a medium-sized bowl, combine beans, oil, lemon juice, salt and pepper. Roughly mash the mixture with a fork.
Lay out four slices of bread. Evenly spread the mashed bean mix among them. Top with the onion, cucumber, sprouts and avocado.
Top with the remaining slices of bread.
Slice each sandwich in half (if desired) and serve.
Nutritional Facts
PER SERVING
SHOP LOCAL
NIEDLOV’S BREADWORKS215 E. Main Street • 423-756-0303BLUFF VIEW BAKERY411 E. 2nd Street • 423-265-5033ENZO’S MARKET1501 Long Street • 423-486-9312GLUTEN FREE ARTISAN BAKERY5228 Hixson Pike • 423-342-4171
Calories: 684
Calories from Fat: 30%
Fat: 23g
Sat Fat: 3g
Cholesterol: 0mg
Sodium: 464mg
Carbohydrate: 103g
Fiber: 27g
Sugar: 6g
Protein: 28g
It’s all about the bread
The key to making a great sandwich is having the perfect foundation- quality bread. Whether you buy your bread at the store or head out to your favorite local bakery, here are a few things you should know before you buy.
Bakery bread. Pre-sliced bread is often very thin, making it not ideal to withstand a lot of delicious toppings. Instead, slice the loaf thickly yourself and pile your ingredients with confidence.
Store-bought bread. Make sure to read the label! If you are looking for a healthy whole-wheat option, make sure 100 percent whole wheat is the first ingredient on the ingredient list.