The 5-min healthy sandwich I eat every week (vegan + high-protein)

The 5-min healthy sandwich I eat every week (vegan + high-protein)

Black bean & Tahini sandwich

The 5-min healthy sandwich I eat every week

A few years ago I shared a simple sandwich recipe in a youtube video, not thinking much about it.. and I’m surprised that people still message me about it, and tell me they love it! Since then I’ve tweaked the recipe and improved it (and I think I may have even perfected it), so I wanted to share that with you!

If you have no idea what I’m talking about, I posted my black bean & tahini sandwich in a 2018 youtube video. It’s a 5 minute high-protein vegan sandwich that I’ve been enjoying for years (it’s also gluten-free and dairy-free!).

Version 2.0 in my youtube video below..

Liezl xo

Recipe: Black bean & tahini spread

-1/2 cup black beans

-1 tbsp tahini

-1/2 tbsp Dijon mustard

-1/2 tbsp maple syrup

-1/2 tbsp lemon juice

-Salt and pepper

(serves one)

How to: Black bean & tahini spread

-Drain and rinse 1/2 cup black beans

-Roughly smash the black beans in a bowl with a fork

-Mix with the other ingredients

How to: Sandwich

-Lightly toast your bread (I like whole German rye bread, or gluten-free bread – use gf bread if you follow a gf diet)

-Add some lettuce and tomato slices to your bread before adding the black bean & tahini spread

-I like to add a few slices of onion or even some pickles slices (optional, but recommended)

-Top with pepper or micro greens (optional)



250 cal per serving of black beam & tahini spread

-120 calorie estimate for 2 slices of bread (60 cal each)

-20 calorie estimate for extras (tomato slices, lettuce/ spinach, pickle slice, onion slice)

Sandwich calorie estimate: 390 cal

Photo by Rob Williams for / styled by Liezl Jayne Strydom. Recipe by Liezl