Mediterranean Black Bean Sandwich with Creamy Vegan Slaw
A hearty sandwich featuring spiced black beans, roasted veggies, and a creamy vegan slaw, all inside soft whole-grain bread or pita. Inspired by Mediterranean flavors with a touch of herbs, lemon, and tahini, this sandwich is high in protein, fiber, and fresh flavor, perfect for lunch or dinner.
⏱️ Time Required
Prep time: 15 minutes
Cook time: 15 minutes
Total time: 30 minutes
🛒 Ingredients
Black Bean Filling
1 cup cooked black beans (or canned, rinsed)
1 small zucchini, diced
1 red bell pepper, diced
1 tsp olive oil
1 garlic clove, minced
1 tsp ground cumin
½ tsp smoked paprika
¼ tsp salt
2 tbsp chopped fresh parsley
Vegan Creamy Slaw
1 cup shredded cabbage (green or purple)
½ carrot, shredded
2 tbsp vegan yogurt or unsweetened plant-based yogurt
1 tsp tahini
Juice of ½ lemon
Salt & black pepper to taste
Sandwich Assembly
2 whole-grain sandwich buns or pita pockets
Optional: 2 tsp olive oil for toasting bread
Optional: fresh greens (arugula or spinach)
👩🍳 Instructions
Step 1: Roast or Sauté Vegetables
1. Heat olive oil in a pan
2. Sauté zucchini and red bell pepper with garlic for 4–5 minutes until slightly soft.
3. Add black beans, cumin, smoked paprika, and salt.
4. Cook 2–3 minutes, stirring gently, then remove from heat. Stir in fresh parsley.
Step 2: Prepare Vegan Slaw
1. In a small bowl, mix shredded cabbage and carrot.
2. Whisk together vegan yogurt, tahini, lemon juice, salt, and pepper.
3. Toss with cabbage and carrot until creamy.
Step 3: Assemble Sandwich
1. Optional: lightly toast sandwich buns or pita with olive oil.
2. Spread a layer of creamy slaw on the bottom half.
3. Add black bean-vegetable mixture.
4. Top with extra slaw, fresh greens, and the top half of bread.
🌟 Tips
Add roasted red onion or olives for extra Mediterranean flavor.
Use whole-grain or sourdough bread for extra fiber.
This sandwich can also be served open-faced for a lighter meal.
Gochujang or harissa can be added to the black beans for a spicy twist.
❓ Frequently asked questions FAQs
Q: Can I make this gluten-free?
Yes—use gluten-free sandwich bread or pita.
Q: Can I meal prep this?
Yes—prepare black bean filling and slaw separately; assemble sandwiches just before eating.
Q: Is it weight-loss friendly?
Yes—high fiber, plant protein, and healthy fats.
🧮 Nutritional Information
Calories: ~360 kcal
Protein: 14 g
Carbohydrates: 50 g
Fat: 12 g
Fiber: 12 g