Epic Bean Sandwich

So lunch idea two is actually featured in my butternut squash soup recipe which you should totally check out by clicking here. So I am finally sharing the recipe, which took a while but better late than never, am I right?

This is a protein packed lunch and it is very delicious. I love making two sandwiches for lunch or make a small one if I have a large bowl of soup; I am literally drooling writing about this.

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  • Organic Sprouted Grain Bread
  • Greens (Spinach or Kale)
  • Tomato
  • Canned Beans (preferably white bean or kidney beans)
  • Hummus or low fat black bean spread or vegan mayo if you are into that.
  • A pinch of pepper
  • Juice of half a lemon


  1. Drain and rinse your canned beans
    • It is essential to wash and rinse out you beans because it makes it significantly easier on your stomach. Many people complain about bloating coming into the vegan diet and that can be because of the beans, so wash your beans and save yourself from the uncomfortable bloating feeling.IMG_2319 (1)
  2. In a bowl, use a fork to mash up the beans to form a little bit of a chunky paste (this is going to be the “meat”/protein source of the sandwich, which will keep you full. Add the pepper and lemon to flavour the beans
    • Leave the beans little bit chunky so that some of the beans retain their shape.

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  1. Slice your tomato and other veggies if you want to bulk up the sandwich, sometimes I add some sliced mushrooms tooProcessed with VSCOcam with c1 preset
  2. After you have prepped all the components, toast the bread
    • This helps with allowing the bread to hold up to the weight of all the yummy ingredients
    • For the bread, you can use whole wheat bread but I will advice switching to sprouted grains to reduce the amount of processed food you eat if you are truly going for whole food, plus it easier on the tummy. Ezekial bread is good but Silver Hills bakery is a Canadian company that makes very very good sprouted grain bread; I would recommend the Costco exclusive–Organic 20 grain, which is amazing and less than 8 dollars for two large loaves!!! It is generally made from a mix of organic sprouted flax, barley, millet, pumpkin seeds and many more rather than refined flours.
  3. To assemble the sandwich, put the bean “patty” on one slice and then on the other slice, spread your hummus or bean salsa (it acts as a glue for the leafy greens) and then layer the rest of the veggies on top.Processed with VSCOcam with c1 preset
  4. Then clasp the two slice really fast to keep everything in place. I then wrap my sandwich in aluminum and then in a ziplock to keep it extra secure as the sandwich is bumped everywhere in my bag as I go to classes.
  5. I generally eat two because I am always super hangry (yes hangry) after lectures, or with some veggies or a potato.Processed with VSCOcam with c1 preset
  6. Per usual, you could make multiple sandwiches and keep it for many lunches.

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