Smashed Chickpea Avocado Salad Sandwich
User Reviews
4.6
Smashed Chickpea Avocado Salad Sandwich
Description
The recipe begins by rinsing and draining canned chickpeas, optionally removing the skins for a smoother consistency. These are mashed with ripe avocado, which adds richness and helps bind the mixture. Fresh herbs like chopped cilantro and green onion contribute brightness, while lime juice adds acidity to balance creamy ingredients. The seasoned mixture is spread on bread slices, often complemented by fresh spinach or other sandwich toppings. The final sandwich combines mild earthiness from chickpeas with creamy avocado and zesty lime.
This sandwich suits casual lunches or quick meals where a fresh, plant-based alternative is desired. The recipe also converts into a dip for vegetables or crackers. Because avocado browns when exposed to air, it is best consumed the same day it is prepared.
Ingredients
- 15 ounces chickpeas canned, or garbanzo beans
- 1 avocado large ripe
- 1/4 cup cilantro chopped, fresh
- 2 tablespoons green onion chopped
- 1 lime juiced
- salt to taste
- black pepper to taste
- bread I use whole wheat bread, of your choice
- spinach tomato slices, sprouts, etc, fresh leaves, or sandwich toppings: lettuce
Instructions
- Rinse and drain the chickpeas. Place on a paper towel and remove the outer skins. You can leave them on, but I like to remove them.
- In a medium bowl, using a fork or potato masher smash the chickpeas and avocado together. Add in cilantro, green onion, and lime juice. Season with salt and pepper, to taste.
- Spread salad on bread and top with your favorite sandwich toppings. I like to add fresh spinach leaves.
Notes
- This mixture can double as a dip for vegetables, crackers, or pita chips.
- The sandwich or dip is best eaten the same day to prevent avocado browning.
Nutrition Information
Show DetailsNutrition Facts
Serving: 3Serving
Amount Per Serving
Calories 344 kcal
% Daily Value*
| Calories | 344kcal | 17% |
| Carbohydrates | 46g | 15% |
| Protein | 14g | 28% |
| Fat | 14g | 22% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 7g | 35% |
| Sodium | 16mg | 1% |
| Potassium | 767mg | 16% |
| Fiber | 15g | 60% |
| Sugar | 8g | 16% |
| Vitamin A | 271IU | 5% |
| Vitamin C | 13mg | 14% |
| Calcium | 83mg | 8% |
| Iron | 5mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.6
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