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By: Rachel GurkPosted: 07/27/2016
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This bean sandwich with rosemary, apple, and parmesan is the perfect healthy meatless lunch! You’ll love the creamy beans with the fresh, crisp bite of the apple.
To give this sandwich tons of great protein, I use creamy white beans (great northern or cannellini both work great in this recipe). For texture, I mash about half of the beans and leave half the beans whole. I stir in some olive oil (both for consistency and for flavor), some lemon juice to brighten things up, and salt, pepper, and rosemary to season. Once you have that made, you are ready to prep your sandwich.
Spread beans on the bread and then layer apples, parmesan and fresh leaf lettuce. That’s it – you’re done in about five minutes! I thought this whole situation might be a little too far out of the box for my husband but he loved these sandwiches. I consider that a huge success!
This recipe, using one can of beans, makes 4 bean sandwiches. If you’re making these only for one person, I suggest making the bean mixture and refrigerating the leftovers. Plan on increase the number of apples to four (total for all sandwiches) – slice what you need for your sandwich and then eat the rest as a side with your lunch. This will prevent waste and will keep the leftover apple from turning brown. Plus at that point, your lunch is pretty much completed. Grab some veggies if you’re still hungry and you have a well-rounded, very satisfying meal!
more Vegetarian Lunch Ideas
- this black bean spread makes a great vegetarian sandwich
- egg salad (healthier version with Greek yogurt instead of mayo)
- wild rice patties
- quinoa and hummus wrap
- vegetarian wrap with provolone and red pepper hummus
- southwestern guacamole toast
- pita flatbread with asparagus and herbed cottage cheese
- southwestern cream cheese roll-ups
- red lentil soup
- barley, bulgar and vegetable casserole (vegan!)
- or check out my entire archive of salad recipes – lots are vegetarian and perfect for lunch!
Did you make this? Be sure to leave a review below and tag me @rachelcooksblog on Facebook, Instagram, or Pinterest!
Recipe
Get the Recipe: Bean Sandwich with Rosemary, Apple, and Parmesan
5 from 1 votePrep Time: 5 minutes mins
Total Time: 5 minutes mins
4 sandwiches
Print Rate Recipe
This bean sandwich with rosemary, apple, and Parmesan is the perfect meatless lunch! You’ll love the creamy beans with the fresh, crisp bite of the apple.
Ingredients
- 1 can (15 ounces) Great Northern beans, drained and rinsed
- 1 teaspoon olive oil
- 1 teaspoon fresh lemon juice
- 1/4 teaspoon salt
- 1/4 teaspoon ground black pepper
- 1/4 teaspoon chopped fresh rosemary
- 8 slices bread
- 1 large apple, thinly sliced
- 2 ounces Parmesan cheese, thinly sliced
- 4 leaves leaf lettuce
Instructions
In a small bowl, mash 1 cup beans with olive oil, lemon juice, salt, pepper, and rosemary until mostly smooth. Stir in remaining beans.
Spread bean mixture evenly on to four Flatout Foldits. Top with sliced apple, sliced Parmesan cheese, and leaf lettuce.
Enjoy immediately.
Notes
- Any white bean would work: Great Northern, cannelini, baby lima, navy beans.
- I love the salty bite of the Parmesan cheese on this but it would be great with Gouda or Cheddar as well.
- Store leftover bean mixture in covered container in fridge.
Nutrition Information
Serving: 1sandwich, Calories: 185kcal, Carbohydrates: 20g, Protein: 8g, Fat: 9g, Saturated Fat: 3g, Polyunsaturated Fat: 5g, Cholesterol: 12mg, Sodium: 391mg, Fiber: 5g, Sugar: 6g
This website provides approximate nutrition information for convenience and as a courtesy only. Nutrition data is gathered primarily from the USDA Food Composition Database, whenever available, or otherwise other online calculators.
© Author: Rachel Gurk
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Reader Interactions
Leave a Review
Oh, girl – moving is for the birds, but it’s great to have a simple, delicious meal option on hand for when things get a little crazy. Love Flatout Flatbreads and this sandwich combo!
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This looks so delicious. I love bean main dishes. I get excited to find new ways to have meatless meals for the family!
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Amy Johnson says
So nice to find a quick and tasty lunch option!
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I love FlatOut, I have to find these new Foldits though! So perfect for lunchtime! And I’m loving the flavor combo you have here :)
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Deborah says
I am always looking for good, fast ideas for lunch. Can’t wait to give this a try!
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Sandy @ RE says
We love flatbread. This looks amazing!!
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Lori @ RecipeGirl says
I love the flavors you combined for this one. Flatout is such an easy sandwich wrap- and I love that it’s low in calories too!
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Moving is so tough — I really hope it goes well for you and your family! And thank goodness for quick & easy meatless meals like this, especially during the summer. I rarely have the energy to cook meat during these months where it’s 100°! ;) I’m absolutely obsessed with Flatout’s wraps (their light original is my favorite), so I guarantee I’d love these… And eat your husband’s if he didn’t approve!
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Liz @ The Lemon Bowl says
I love beans + rosemary!! One of the best combinations!
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Anything with rosemary…gimme! And with white beans and apples. LOVE. My family really likes all the Flatout products, they make lunches easy and delicious.
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These sandwiches look great! I’ve been sooo wanting to try Flatout. Too bad I can’t get find them here. One day I’ll get my hands on them, though. :) I hope the move goes well!
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Erin@WellPlated says
I have been in a terrible lunch rut and in need of fresh ideas. This sounds wonderful! Love the flavor combos and the wrap idea too!
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Lovelovelove Flatout! This is totally my kind of lunch. Apples and Parmesan are SUCH a good flavor combo, so I am all over this! Pinned!
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Medha says
I loe white beans! They’re so creamy and add a perfect mildness to this sandwich.
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