The Ultimate Avocado Sandwich (5 min, Vegetarian)

The Ultimate Avocado Sandwich - #vegetarian #healthy | hurrythefoodup.com

Ah sandwiches. One of my favourite ever meals. Two slices of bread with something slapped in the middle. Attributed to John Montagu, the 4th Earl of Sandwich, this tasty concoction came about to allow the Earl to eat one-handed in the middle of a 24 hour gambling stint – and I thank him for it (1).

Cheese, ham, beef, chicken, pickle, marmite, chips, crisps, tomatoes, lettuce, avocado, cucumber, peanut butter, jam, you name it, it probably went into one of my sandwiches.

I practically lived off them during my late teens and early twenties, and as a conservative estimate I’d guess I’ve eaten around 8000 in my lifetime. I’m not kidding.

The Ultimate Avocado Sandwich - #vegetarian #healthy | hurrythefoodup.com

I have cut down (a little) now, as my culinary knowledge has grown and I know what other sorts of deliciousness are out there – but when things like this avocado sandwich come along then I tend to relapse and start scoffing away like never before.

I’d say eating 8000 sandwiches does make me a little bit of an expert on them – and this avocado sandwich is one of the best.

And I don’t just mean taste wise-either – this is a nutritious little bastard.

 

Health Benefits – The Ultimate Avocado Sandwich

Things have come a long way since the Earl’s time, and this avocado sandwich is both a revolution and an evolution in terms of ingredients and nutritional value.

The avocado, especially tasty when mixed with a little salt and balsamic vinegar or lemon, is also responsible for some great nutrient intake.

When eaten in a balanced diet, it’s great because it’s high in mono fats (the good stuff), potassium, vitamin K and much else besides.

Research shows a clear link between good heart health and avocados (2). Mixed with tomato, rocket and perhaps a little cheese like brie, you’ve got a winning combination.

The Ultimate Avocado Sandwich - #vegetarian #healthy | hurrythefoodup.com

Further Eating

This recipe calls for half an avocado – which means unless you’re making it for two people you’re going to have half an avocado left over.

We hate food waste as much as the next person, so here are a couple of ideas to use up that spare avocado:

As a main ingredient in this awesome Avocado Fitness Smoothie

As garnish for this wholesome  Spicy Black Bean Soup

As extra for this tangy Guacamole

Enjoy!

The Ultimate Avocado Sandwich - 21 Cheap & Healthy Family Meals | hurrythefoodup.com
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5 from 2 votes

The Ultimate Avocado Sandwich

The Ultimate Avocado Sandwich. A healthy and nutritious sandwich filled with avocado, cheese, tomatoes and rocket for a juicy and unbeatable taste!
Course Breakfast
Cuisine Vegetarian
Time 5 minutes
Prep Time 5 minutes
Total Time 5 minutes
Servings 1
Calories 401kcal

Ingredients

  • 2 slices bread (whole wheat)
  • 3-4 slices Brie cheese (3-4 slices = about 40g, you can use any cheese you want here really, just check that it uses vegetarian rennet)
  • ½ avocado (the other half can be used a smoothie or guacamole)
  • 4-6 cranberries, dried (6 cranberries = 10g)
  • ½ small tomato (the other half could also be used in guacamole)
  • 1 small handful arugula/rocket (1 small handful = 10 g)
  • ½ tbsp balsamic vinegar

Instructions

  • If you prefer your bread toasted, toast it.
  • While that’s happening, cut the avocado flesh into slices (check this video if you’re not sure how to do it)
  • Slice up the tomato and brie too.
  • Wash the arugula and cut the cranberries in half.
  • Assemble everything on one slice of bread and drizzle the balsamic vinegar on top.
  • Now just "close" the sandwich with the second slice of bread.
  • ... aaaaand you’re done!

Notes

NOTE: Thanks for this cool recipe, Claire! 🙂
IF YOU LIKED THIS RECIPE: Then you might also like our version of the classic Peanut Butter and Banana Sandwich!

Nutrition

Nutrition Facts
The Ultimate Avocado Sandwich
Amount Per Serving (215 g)
Calories 401 Calories from Fat 225
% Daily Value*
Fat 25g38%
Saturated Fat 9.9g62%
Cholesterol 40mg13%
Sodium 560mg24%
Potassium 485mg14%
Carbohydrates 33g11%
Fiber 8.9g37%
Sugar 5.9g7%
Protein 16g32%
Vitamin A 850IU17%
Vitamin C 19.8mg24%
Calcium 450mg45%
Iron 2.7mg15%
* Percent Daily Values are based on a 2000 calorie diet.

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16 comments

  1. Sandwiches are one of my favorites too <3 Lunch for me is always some of the sort!

  2. You really can’t beat a good sandwich. Thank you John Montagu, the 4th Earl of Sandwich!!!

  3. I LOVE LOVE avocados. I eat them pretty much daily! I also LOVE arugula (or rocket as you guys call it). The combination of sweet and salty here sounds so amazing!

  4. I have to say, that it needed many convincing for me to try an avocado sandwich. Simply because I had one slice of unripe avocado many moons ago. But when one of my sneaky friends offered me a sandwich with few slices of avocado without me knowing it, I was hooked.
    I make it in many variations now, and I’ll definitely try this sweet and sour combination asap 🙂
    Great work!

    • Haha yep, unripe avocados suck! They really need to be in the right condition. Cool, let us know what you think after you made it!

  5. This sounds super yummy, minus the cranberries. I’m kind of picky! hahaha

  6. No way! Sorry about that and thanks for pointing it out, Mae!
    –> Cut the cranberries in half and sprinkle them on the toast.
    Will fix it in the instructions as well. Thanks again!

  7. 5 stars
    This is the best sandwich I’ve ever had!! I added red onion and had to use vinaigrette instead of vinegar xD but this is such aq good recipe. Thank you!

  8. All I can say is… WOW! This was the first time I’ve tried avocados and I’ve gotta say, I’m hooked lol. Tell Claire I said thanks!

  9. Well, looks like it’s off to the store let you know what I think on the other side but just looking is enough to make my mouth water. It’ll be number 1 and I know avocados are good for me but just never think about em as a sandwich.

  10. 5 stars
    I loved this but I can never stick to a recipe so…
    I had semi-dried cranberries in so soaked them in the balsamic overnight and then tossed them in with the rocket. Mashed the avocado on to both slices of bread, because I was taking it to work and would have dropped the avo on the floor!, and used a Wensleydale-type cheese (for you guys outside the UK, we have the BEST cheeses!)

    Best breakfast sandwich ever! Thank you 🙂

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