Beet & White Bean Sandwiches

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These beet and white bean sandwiches have a vibrant, creamy filling. Pickling the beets in rice vinegar and thyme leads to a tangy, herb-infused flavor. Making your own pickled beets also eliminates any added sugars that might be in a store-bought version. Combining the beets and beans with alfalfa sprouts, red onion and your favorite bread, these sandwiches are a satisfying plant-based lunch.

Recipe Image of Beet & White Bean Sandwiches
Credit:

Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Priscilla Montiel

Active Time:
15 mins
Total Time:
45 mins
Servings:
2
  • The pickled beet filling offers a unique tangy and herb-infused flavor, setting it apart.
  • White beans add plant-based fiber and protein, boosting your energy and keeping you fuller longer.
  • Use alfalfa sprouts for a mild taste or radish sprouts to bring some extra kick.

These Beet & White Bean Sandwiches are as bold in flavor as they are in color! They boast a creamy and vibrant filling—all thanks to the antioxidant-rich beets and protein-packed white beans. We love using packaged cooked beets to save time peeling and avoid staining your hands. Layer it all up with crisp alfalfa sprouts, sharp red onion and your favorite whole-wheat bread. The result? A lunch- or dinner-worthy bite that’s creamy, tangy and oh-so-satisfying—no boring sandwiches here! Read on for how to make this delicious sandwich part of your regular routine. 

Tips from the EatingWell Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too!

  • You can buy sliced cooked beets, but we prefer to buy whole cooked beets and cut them ourselves to get thin-enough slices. Want to cook beets from scratch? Learn how to cook beets for use in this sandwich, salads and more. 
  • While we use alfalfa sprouts, you can use any kind of sprout for this sandwich. Alfalfa sprouts offer a mild flavor, while radish spouts can add some kick. Broccoli sprouts and pea shoots are also good options.
  • If you want to lessen the bite of the raw red onion, soak the slices in cold water for 10 minutes before draining and adding to the sandwich.

Nutrition Notes

  • Beans are an excellent source of plant-based fiber and protein. The combination of protein and fiber can help you feel full for longer and may aid in maintaining a healthy weight. White beans are also a source of potassium, an important electrolyte that helps manage blood pressure. 
  • Beets contain betalains, a group of antioxidants that are known for their cancer-fighting properties. Betalains work to decrease inflammation. When inflammation is reduced, the risk of developing chronic diseases, like cancer and heart disease, also goes down. 
  • Whole-wheat bread is an easy way to add more fiber to your meal. That’s because whole-wheat bread is made with flour that contains the protein-rich germ and the fiber-packed bran, whereas those elements are processed out in white flour. One slice of whole-wheat bread has double the fiber compared to one slice of white bread.
Recipe image of Beet & White Bean Sandwiches ingredients

Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Priscilla Montiel

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Ingredients

Original recipe (1X) yields 2 servings

  • ¾ cup rice vinegar

  • 5 (5-inch) sprigs fresh thyme

  • 1 cup thinly sliced cooked beets

  • 1 (15-ounce) can no-salt-added white beans, rinsed

  • ½ teaspoon grated lemon zest

  • tablespoons lemon juice, divided

  • 2 tablespoons extra-virgin olive oil

  • 1 teaspoon Dijon mustard

  • ½ teaspoon ground coriander

  • ½ teaspoon crushed red pepper

  • ¼ teaspoon salt

  • ¼ cup finely chopped mixed fresh tender herbs (such as chives and dill)

  • 4 slices whole-wheat sandwich bread, lightly toasted

  • 1 cup alfalfa sprouts, divided

  • ¼ cup thinly sliced red onion, divided

Directions

  1. Bring ¾ cup rice vinegar and 5 thyme sprigs to a boil in a small saucepan. Remove from heat and pour over 1 cup beets in a shallow heatproof bowl. Let marinate at room temperature, stirring occasionally, for 30 minutes. Drain the beets and pat dry.

    Recipe image of Beet & White Bean Sandwiches Step 1

    Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Priscilla Montiel

  2. Mash rinsed beans, ½ teaspoon lemon zest, 2 tablespoons each lemon juice and oil, 1 teaspoon mustard, ½ teaspoon each coriander and crushed red pepper and ¼ teaspoon salt in a medium bowl until well combined but still slightly chunky. Stir in ¼ cup herbs.

    Recipe image of Beet & White Bean Sandwiches Step 2

    Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Priscilla Montiel

  3. Spread the bean mixture on one side of each of 4 toast slices. Top 2 slices with ½ cup pickled beets, ½ cup sprouts and 2 tablespoons red onion. Drizzle the vegetables with the remaining 1½ teaspoons lemon juice. Top with the remaining 2 toast slices, spread-side down. Cut in half and serve.

Frequently Asked Questions

  • What bread should I use for Beet & White Bean Sandwiches?

    You can use any hearty whole-wheat or whole-grain bread or sandwich bread. For a different twist, use a whole-wheat wrap. For a gluten-free option, look for gluten-free bread or wraps.

  • Can I make the white bean mixture in advance?

    You can prepare the white bean mixture up to 2 days ahead and store it in an airtight container in the fridge.

  • Can I add extra veggies?

    Absolutely! You can swap out the sprouts for another veggie or simply add more! Try arugula, spinach, cucumber or avocado for extra texture and flavor. To switch up the flavor profile, try using a different fresh herb like basil, cilantro or tarragon.

EatingWell.com, March 2025

Nutrition Facts (per serving)

534 Calories
16g Fat
75g Carbs
22g Protein
Nutrition Facts
Servings Per Recipe 2
Serving Size 1 sandwich
Calories 534
% Daily Value *
Total Carbohydrate 75g 27%
Dietary Fiber 14g 49%
Total Sugars 12g
Protein 22g 44%
Total Fat 16g 21%
Saturated Fat 3g 13%
Cholesterol 0mg 0%
Vitamin A 32µg
Vitamin C 14mg 16%
Vitamin D 0µg
Vitamin E 4mg 24%
Folate 239µg
Vitamin K 43µg
Sodium 709mg 31%
Calcium 250mg 19%
Iron 8mg 47%
Magnesium 147mg 35%
Potassium 1216mg 26%
Zinc 3mg 29%
Vitamin B12 0µg
Omega 3 0g

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Additional reporting by
Hilary Meyer
Hilary Meyer
Hilary Meyer is a recipe developer, tester, and content creator. After graduating from culinary school, she started working the EatingWell Test Kitchen in 2006, developing and testing recipes.
and
Alex Loh
Square Headshot of Alex Loh
Alex Loh is EatingWell's food editor. As part of the food team, she creates healthy, delicious recipes for the EatingWell audience. Alex also writes informative food and cooking articles that range from how to store ground beef to the best picks from Trader Joe's. Alex conducts product and taste tests to find the best options, from salad spinners to salsas.
Sources
EatingWell is committed to using high-quality, reputable sources—including peer-reviewed studies—to support the facts in our articles. Read about our editorial policies and standards to learn more about how we fact check our content for accuracy.
  1. FoodData Central. Bread, white, commercially prepared

  2. FoodData Central. Bread, whole-wheat, commercially prepared