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Tomato Bean Sandwich

High Fiber Recipe

Tomato Bean Sandwich with black beans drained and mashed, a bit of peanut butter and tomato spread served on healthy whole wheat bread with crisp lettuce leaves.

Black beans

Recipe Ingredients

3/4 cup canned black beans, drained and mashed
2 tablespoons plus 2 teaspoons peanut butter
2 tablespoons plus 2 teaspoons sun dry tomato spread
8 slices whole wheat bread, toasted if desired
4 lettuce leaves

Recipe Directions

Whole Wheat Bread Loaf

Combine first 3 ingredients in a bowl.

Spread mixture on one slice of bread.

Top with lettuce and remaining bread slice.

Nutrition Information

Recipe makes 4 servings
Calories: 314; Fat: 8.6g; Cholesterol: 0; Protein: 11.9g; Carbohydrates: 47.8g; Fiber: 8.3g; Sugars: 6.8g; Sodium: 463mg

25 percent calories from fat
Dietary Exchanges: Vegetable: 0.5, Bread: 2.9, Lean meat: 0.3, Fat: 1.1

High Fiber TipHigh Fiber Tip

Fiber supplementation should be used when other restrictions prevent this. Fiber can be increased by eating foods in their natural state, before peeling or juicing. Besides tablets, you can get fiber chewable wafers# or fiber powder you can add to foods.

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