Avocado Edamame Mash Sandwich

Updated: Jul 28, 2018

Sandwich #1 of 3 sandwiches featured in my 3 Easy Vegan Sandwich Ideas video.

I love a good avocado sandwich, but when you throw in some edamame it's next level! Pack this for lunch during a long day at school or work, and it'll keep you full for hours thanks to the edamame protein boost and healthy fats in the avocado. Yup, it's a winning combination. I layered in some spinach and tomatoes for extra freshness and nutrition. A drizzle of Sriracha tops it all off for a nice kick of spicy and sweet! Okay, what are you waiting for? Make this now!

Prep Time: 10 minutes

Cook Time: 5 to 10 minutes

Total Time: 15 to 20 minutes

Serves: 2 to 4 people

Click here to download the PDF version of this recipe!


Avocado Edamame Mash:

• 1 medium avocado

• 1 cup shelled edamame

• 2 garlic cloves

• 1/2 cup cilantro

• 1 - 2 tbsp. nutritional yeast (+extra for sandwich filling)

• juice of half a lemon

• 1/2 tsp. onion powder

• 1/4 tsp. cayenne

• sea salt and pepper to taste

Sandwich Options:

• whole wheat sandwich bread

• spinach

• tomatoes

• Sriracha


  1. Steam the edamame for 5 to 10 minutes. Alternatively you can microwave your edamame in a bowl of water for 2 to 3 minutes. I used frozen, but feel free to use fresh if that's what you have on hand. Deshell your edamame once it's cooked and cool to the touch.

  2. Cut the ripe avocado in half, discard the seed, and scoop out the avocado meat.

  3. Now you can put all of the mash ingredients in a food processor and pulse till creamy and spreadable. You can pulse for a shorter amount of time if you want a chunkier consistency. If you don't have a food processor, you can mash the ingredients together with a fork.

  4. Assemble your sandwich by spreading about 2-3 tbsp. (or more) of the mash on a slice of whole wheat sandwich bread, sprinkle on a little more nutritional yeast for extra "cheesy" flavor layering on the spinach and tomatoes. Drizzle with Sriracha or any condiment of your choosing, and you're ready to eat!

To make ahead: You can make the avocado edamame mash 3 to 4 days in advance. Just refrigerate in an airtight container till you're ready to make your sandwich. Quick tip, this mash also goes well with chips, crackers, or fries so feel free to make a batch ready for snacking!

Written recipe for sandwich #2 - Bell Pepper and Caramelized Onions & Mushroom

Written recipe for sandwich #3 - Dark Chocolate Banana PB & J Sandwich


Snap a photo and tag me on Instagram @samanthasambile and hashtag #eatwithsamsam. I'd love to see your creations!

Also, comment below to let me know how yours came out!