• 3 small button mushroom, finely chopped
  • 1/2 cup salt-reduced baked beans
  • 6 leaves rocket or baby spinach, chopped
  • 4 slices wholegrain bread
  • olive or canola oil spray


  1. Microwave mushrooms on HIGH (100%) for 45 seconds and strain excess moisture.
  2. In a small bowl combine mushrooms, baked beans and spinach.
  3. Lightly spray sandwich maker with oil. Place 2 slices of bread on the base of the sandwich maker then divide the filling over the 2 slices. Top with remaining slices of bread and toast until heated through and golden brown.

Recipe from Healthy Food Fast © State of Western Australia, 2012. Reproduced with permission.


Replace spinach and mushrooms with other vegetables, such as Chinese cabbage (also called Wombok), or chopped capsicum.

Healthy tip!

Try mustard instead of mayonnaise to add extra flavour to your salads and sandwiches.

Nutrition Information

per serving per 100g
Energy 979 kJ 392 kJ
234 Cal 94 Cal
Protein 13 g 5 g
Fat, total 3 g 1 g
— saturated 0.4 g 0.2 g
Carbohydrate 36 g 14 g
— sugars 6 g 2 g
Sodium 579 mg 231 mg
Fibre 9 g 3 g

Member comments & rating

Log in or sign up to join the discussion.

Comments (1)

  • Avatar

    For those without a sandwich maker, my brain is easily (but falsely) convinced that 1 slice of toast with baked beans sitting next to a slice of toast with mushrooms and spinach is more food than 1 toasted sandwich. :)
    Joyce Alma
    Posted on: 15 Apr 16

Rating (2 ratings)