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Kale Sandwiches with Avocado Recipe

Kale Sandwiches with Avocado Recipe

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Ingredients

Count

Nutrition

490

Calories

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Ingredients:

Serving

4 tbsp olive oil, divided
1/4 cup balsamic vinegar
2 tbsp dijon mustard
1/2 tsp dried thyme or tarragon
1 lb kale, stems and center ribs discarded
1 cup canned fava , garbanzo or cannellini beans, drained and rinsed
1 garlic clove
1/4 cup grated parmesan
8 slices whole-grain bread
1 ripe avocado, sliced

Directions:

In a small jar, combine 2 tablespoons oil, vinegar, mustard, thyme and 1/4 cup water; season with salt and pepper. Cover and shake until well combined.
Stack kale leaves and roll into a cigar shape. Slice into thin strips; turn 90 degrees and slice again crosswise until you have what looks like kale confetti. Toss in a bowl with vinaigrette.
In a food processor, blend beans, garlic and salt to taste for less than a minute. Add remaining 2 tablespoons oil slowly through the feed tube, blending, until mixture is smooth. Stir in Parmesan.
Spread 1 slice whole-grain bread with 1/4 bean spread; top with 1/4 kale, 1/4 avocado and another bread slice. Repeat with remaining bread, spread, kale and avocado.
Per serving: 453 calories, 23 g fat, 4 g saturated fat, 49 g carbohydrate, 11 g fiber, 16 g protein Nutritional analysis provided by Self

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	490.41 Kcal (2053 kJ)
Calories from fat	241.92 Kcal
		% Daily Value*
Total Fat	26.88g	41%
Cholesterol	5.5mg	2%
Sodium	719.25mg	30%
Potassium	1114.91mg	24%
Total Carbs	48.43g	16%
Sugars	6.16g	25%
Dietary Fiber	10g	40%
Protein	18.23g	36%
Vitamin C	142.8mg	238%
Vitamin A	1.1mg	38%
Iron	4.4mg	24%
Calcium	328mg	33%

Amount Per 100 g
Calories	151.27 Kcal (633 kJ)
Calories from fat	74.62 Kcal
		% Daily Value*
Total Fat	8.29g	41%
Cholesterol	1.7mg	2%
Sodium	221.86mg	30%
Potassium	343.9mg	24%
Total Carbs	14.94g	16%
Sugars	1.9g	25%
Dietary Fiber	3.09g	40%
Protein	5.62g	36%
Vitamin C	44mg	238%
Vitamin A	0.3mg	38%
Iron	1.4mg	24%
Calcium	101.2mg	33%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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