Say goodbye to sad desk lunches! This isn’t your average egg salad. We’re mashing up creamy avocado and protein-packed edamame for a vibrant, crunchy, and utterly delicious spread. Topped with classic hard-boiled egg slices, this sandwich is a texture and flavor explosion that comes together in just 25 minutes. It’s the perfect way to power through your afternoon!
Ingredients
• 1 cup / 150g frozen shelled sweet soybeans (edamame), thawed
• 1 small avocado, seeded and peeled
• 2 tablespoons / 30ml lemon juice
• 2 cloves garlic, minced
• ¼ teaspoon / 1.5g salt
• ½ cup / 75g chopped red sweet pepper
• 4 very thin slices firm-texture whole wheat bread, toasted, OR 2 whole wheat pita bread rounds, split in half horizontally
• 4 hard-cooked eggs, thinly sliced
• Freshly ground black pepper, to taste
Instructions
1. In a medium bowl, combine the thawed edamame, avocado, lemon juice, garlic, and salt. Using a fork or potato masher, coarsely mash the mixture.
2. Gently stir in the chopped red sweet pepper.
3. Spread the edamame mixture evenly over the toasted bread slices or inside the pita halves. Top with the egg slices and finish with a generous sprinkle of freshly ground black pepper.
Nutritional Information
• Nutrition Facts
• Per Sandwich: 240 calories, 14g total fat (3g saturated fat), 212mg cholesterol, 293mg sodium, 17g carbohydrates, 6g fiber, 14g protein.
Pro Tips
• Pro-Tips
• For a super-fast lunch, prepare the edamame mash and hard-boil the eggs ahead of time. Store them in separate airtight containers in the fridge for up to 3 days.
• Add a pinch of red pepper flakes or a dash of your favorite hot sauce to the edamame mash for a spicy kick.
• For a gluten-free option, serve this delicious mash as a dip with veggie sticks or spread it on crisp lettuce cups instead of bread.
• To avoid cross-contamination at restaurants, always ask for your grilled sandwich to be cooked on a clean surface, away from any meat products.
FAQ
Q: Is this edamame sandwich a good source of vegetarian protein
A: Yes, this sandwich is an excellent source of vegetarian protein. The combination of protein-rich edamame and hard-boiled eggs provides a substantial 14 grams of protein per serving, making it a perfect meal to keep you full and energized.
Q: Can I make this edamame avocado sandwich vegan
A: Absolutely. To make this recipe vegan, simply omit the hard-boiled egg slices. The edamame and avocado mash is already fully plant-based and delicious on its own. For a savory boost, you could add crumbled firm tofu or a sprinkle of nutritional yeast.
Q: How do I store the edamame mash without it turning brown
A: The lemon juice in the recipe is key to preventing the avocado from browning. For best results, store the edamame mash in an airtight container with plastic wrap pressed directly onto the surface of the mash. It will stay fresh in the refrigerator for up to 3 days.
Q: What are some gluten-free options for this recipe
A: This recipe is easily adapted for a gluten-free diet. Instead of bread, serve the edamame and egg salad mash in crisp lettuce cups, on top of gluten-free crackers, or as a dip with fresh vegetable sticks like carrots, cucumbers, and bell peppers.
