Physicians Committee for Responsible Medicine (PCRM)
Recipe of the Week

Oct. 23, 2012

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Black Bean Dip and carrot sticks makes a great appetizer or side for your French Leafy Buns. View the recipe >


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Capers are edible flower buds of the caper bush, or Flinders rose. The buds are usually pickled before they are consumed and do well to add a burst of flavor to dishes.

French Leafy Buns

French Leafy Buns

These buns are a great pair to hot soups. You can also get creative with the fillings by adding marinated tofu, tempeh, or fresh veggies.


Makes 6 sandwiches

1 15-ounce can white beans, drained and rinsed
2 tablespoons lemon juice
2 tablespoons water
1 tablespoon capers
2 tablespoons balsamic vinegar
1/2 teaspoon minced garlic
1/4 teaspoon minced fresh ginger
4 cups chopped leafy greens (spinach, chard, kale, etc.)
freshly ground black pepper, to taste
6 whole-wheat burger buns


Place beans, lemon juice, water, and capers in a food processor and process until smooth.

Place vinegar in a medium saucepan. Add garlic and ginger and cook over low heat for 1 minute. Add greens and stir for another 2 to 3 minutes, until softened. Season with black pepper.

Split buns in half. Spread bean mixture evenly over the top and bottom of the buns. Place greens mixture in between, close, and eat.

Per serving (1 sandwich): 180 calories; 2 g fat; 0.5 g saturated fat; 10.3% calories from fat; 0 mg cholesterol; 9.4 g protein; 33.4 g carbohydrates; 4.9 g sugar; 6.4 g fiber; 280 mg sodium; 99 mg calcium; 3.9 mg iron; 3.1 mg vitamin C; 1060 mcg beta-carotene; 1 mg vitamin E

Recipe from Mary McDougall of the McDougall Program


Please feel free to tailor PCRM recipes to suit your individual dietary needs.


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5100 Wisconsin Ave., N.W., Ste.400, Washington DC, 20016
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