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Fresh Smashed Chickpea Avocado Sandwich

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A quick, easy, and healthy sandwich combining creamy avocado and smashed chickpeas with tangy lemon and spices, layered between toasted sourdough slices for a satisfying lunch or light dinner.

Ingredients

Scale
  • 1 (15-ounce / 425 g) can chickpeas, drained and rinsed
  • 1 ripe avocado, mashed
  • 1 tablespoon (15 ml) fresh lemon juice
  • 1 tablespoon (15 ml) extra virgin olive oil
  • 1 teaspoon (5 ml) Dijon mustard
  • 2 tablespoons (30 g) red onion, finely chopped
  • 2 tablespoons (8 g) fresh cilantro or parsley, chopped
  • ½ teaspoon (2.5 g) salt
  • Freshly ground black pepper, to taste
  • 4 slices sourdough bread, sliced and toasted
  • Optional add-ins: smoked paprika or cumin, sliced tomato or cucumber, pepperoncini slices

Instructions

  1. Drain and rinse the chickpeas under cold water for about 30 seconds. Shake off excess water.
  2. Cut the ripe avocado in half, remove the pit, and scoop the flesh into a medium bowl.
  3. Add rinsed chickpeas to the bowl. Using a fork or potato masher, gently mash them together until a chunky but combined mixture forms (about 1 to 2 minutes).
  4. Stir in fresh lemon juice, Dijon mustard, and extra virgin olive oil. Mix well to combine.
  5. Add finely chopped red onion and fresh cilantro or parsley. Season with salt and freshly ground black pepper to taste. Stir gently.
  6. Toast the sourdough bread slices until golden and crisp, using a toaster or skillet over medium heat for 2-3 minutes per side. Optionally brush olive oil on bread before toasting.
  7. Spread a generous amount of the smashed chickpea avocado mixture onto two slices of toasted sourdough. Add optional sliced tomato or cucumber if desired, then top with remaining slices.
  8. Cut the sandwich in half and serve immediately for best texture and flavor.

Notes

Use a fork to mash chickpeas and avocado for a chunky texture rather than a paste. Toast sourdough well to prevent sogginess. Add fresh veggies like tomato or cucumber just before eating to keep bread crisp. The filling can be made ahead and stored in the fridge; add lemon juice before serving to prevent browning. For a vegan mayo twist, add 1-2 teaspoons vegan mayo to the mash. Gluten-free bread can be used for dietary needs.

Nutrition

Keywords: chickpea sandwich, avocado sandwich, healthy lunch, easy sandwich, vegetarian sandwich, vegan sandwich, quick lunch, smashed chickpeas

Find it online: https://realityeats.com/fresh-smashed-chickpea-avocado-sandwich-recipe-easy-healthy-lunch-idea/