top of page
  • Writer's picture

Creamy Bean and Seed Sandwich

This is not your routine sandwich. This is a nutrient packed version of a hardy lunch.

Beans and seeds are packed with fiber, protein, essential minerals and vitamins. Substitute white beans for any type of beans you have on hand and experiment with different textures of beans to discover your favorite.

Prep Time 10 minutes

Yields: 4 Servings


  • 1/2 cup of raw sunflower seeds, soaked in boiling water for 30min or in room temperature water overnight, drained and rinsed

  • 3 tbsp tahini (sesame paste)

  • 1 tbsp liquid aminos (substitute: soy sauce)

  • 1 tbsp Dijon mustard

  • 2 tbsp nutritional yeast

  • 1/2 cup of lime juice (approx. 3-4 juicy limes)

  • 1/4 olive oil

  • 1 cup cannellini beans (also known as Northern Beans), drained and rinsed

  • 1/4 cup red onion, diced

  • 1/2 cup celery, diced

  • 1 tbsp capers, drained and chopped

  • 5 medium size radishes, sliced thinly or diced

  • Freshly graded pepper for taste

  • 2 slices of toast bread (homemade or Sesame Sprouted Whole Grain bread)

  • Serving Suggestions, tomato slices, pickled onions, and arugula.


  • Pulse sunflower seeds, tahini, liquid aminos, mustard, nutritional yeast, lime juice and olive oil in a food processor to a creamy consistency.

  • Mash up beans with a fork in a mixing bowl, keeping some beans whole.

  • Mix beans with red onion, celery, capers, and radishes.

  • Add sunflower seed mixture and stir lightly to combine.

  • Season with salt and pepper.

  • Toast bread and top with bean salad, slice of tomato, pickled onions and fresh arugula.

  • Serve immediately and enjoy a nutrient packed lunch.


bottom of page