White Bean & Roasted Beet Sandwich | Cook for Your Life
White Bean & Roasted Beet Sandwich - Cook For Your Life- anti-cancer recipes

White Bean & Roasted Beet Sandwich

Rated 4.4 out of 5
4.4 out of 5 stars (based on 12 reviews)

Clock Icon for Prep Time 20 min prep
Person Icon for Serving Size 4 servings
Carrot Icon for Number of Ingredients Size 12 ingredients

I love this White Bean & Roasted Beet Sandwich. The flavors of the sweet roasted beets and spicy arugula are bound together by a rich-tasting white bean dip. Buy the tastiest wholegrain bread you can...


  • 3 medium red beets
  • Olive oil
  • Sea salt, to taste
  • 1 (14 ounce) can white beans, rinsed and drained
  • ½ to 1 clove garlic
  • 1 teaspoon fresh rosemary needles
  • 1 tablespoon olive oil
  • 2 tablespoons lemon juice
  • 1 teaspoon Dijon mustard
  • 1 teaspoon balsamic vinegar
  • 8 slices gluten-free bread ( or regular if you are not intolerant)
  • 1 large handful arugula or baby spinach (On a neutropenic diet? See Ann’s Tips)
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Nutrition Facts


329 cals


11 g

Saturated Fat

1 g

Polyunsaturated Fat

1 g

Monounsaturated Fat

5 g


50 g


8 g


9 g


12 g


530 mg


  1. Preheat the oven to 400 degrees.
  2. Peel beets and cut into quarters, then into ½-inch slices. Transfer to a baking sheet and drizzle with a little olive oil and salt. Roast for 20-30 minutes, or until tender.
  3. In a food processor combine the drained beans, garlic, rosemary, olive oil, lemon juice, and salt. Process until smooth. Taste for seasonings.
  4. In a medium bowl whisk together the Dijon and balsamic vinegar. When the beets are done roasting, toss in the beets until well dressed.
  5. Spread the white bean spread evenly between four slices of sandwich bread, top each with beets and some arugula. Cover with the remaining slices of bread. Cut and serve.

Chef Tips

If you have some of our White Bean Dip left over, this is the perfect sandwich for it. If you don’t have time to roast beets, use the vacuum packed French beets instead.
If you are are on a neutropenic or anti-microbial diet, either leave the spinach or arugula out, or wilt them in a pan with a little boiling water first.

Registered Dietitian Approved

Our recipes, articles, and videos are reviewed by our oncology-trained dietitians to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Research and the American Cancer Society

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