Healthy & Special Diets > Dairy-Free Recipes > Dairy-Free Lunches > Sandwiches without Cheese/Dairy Spreads

Dairy-Free Black Bean and Avocado Sandwich

A creamy, flavorful, and dairy-free black bean and avocado sandwich, perfect for a quick and healthy lunch.

Prep Time
10 minutes
Cook Time
0 minutes
Servings
1
Ingredients
  • 1 can (15 ounces) Canned black beans, drained and rinsed
  • 1 Avocado, mashed
  • 1/4 cup Red onion, finely diced
  • 1 tablespoon Lime juice
  • 1/2 teaspoon Chili powder
  • 1/4 teaspoon Cumin
  • 1/4 teaspoon Salt
  • 1/4 teaspoon Black pepper
  • 2 slices Bread of your choice
  • 2-3 Tomato slices
  • 2-3 Lettuce leaves
  • to taste Hot sauce (optional)

Prepare the Black Bean and Avocado Mash

In a medium bowl, gently mash the black beans with a fork. Leave some whole for texture. Add the mashed avocado, diced red onion, and lime juice.

Add Spices

Stir in the chili powder, cumin, salt, and black pepper. Mix well until everything is evenly combined. Taste and adjust seasonings as needed. Add a dash of hot sauce if desired.

Assemble the Sandwich

Spread the black bean and avocado mixture evenly onto one slice of bread. Layer with tomato slices and lettuce leaves.

Finish and Serve

Top with the other slice of bread. Cut in half and serve immediately. This sandwich is best served fresh.

Nutrition Facts Estimated per 100g of product

Calories: Approximately 190-230 kcal, Protein: 6-8g, Carbohydrates: 20-25g, Fat: 9-14g. These values are estimates and may vary based on specific ingredients used.

Other Important Considerations for Nutrition

This sandwich provides healthy fats from avocado and fiber from black beans. Choosing whole-grain bread will further boost the fiber content. Watch the sodium content if using canned beans; rinse them thoroughly. Adjust the amount of avocado to manage fat intake. Individuals with avocado allergies should avoid this recipe. Remember to consider individual dietary needs and consult with a healthcare professional or registered dietitian for personalized advice.

← Dairy-Free Banana Peanut Butter Oatmeal Dairy-Free Black Bean and Corn Wraps with Avocado Cream →

FAQ

  • Can I use dried black beans instead of canned?

    Yes, you can cook dried black beans. Be sure to soak them overnight and cook them until tender before using them in the recipe.
  • What other toppings can I add?

    Consider adding sprouts, shredded carrots, or roasted red peppers for extra flavor and nutrients.
  • How long will the black bean and avocado mash last?

    The black bean and avocado mash is best consumed fresh as avocado tends to brown quickly. If you need to store it, press a piece of plastic wrap directly onto the surface of the mash to prevent browning and refrigerate for up to 24 hours.