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Smashed Chickpea Avocado Salad Sandwich

This Smashed Chickpea & Avocado Salad Sandwich is a great quick and easy lunch option that is good for you too! The salad also makes a great dip!

Prep Time
10 mins
Total Time
10 mins
Servings: 3
Calories: 344 kcal
Course: Salad , Lunch
Cuisine: American

Ingredients

  • 15 ounces chickpeas or garbanzo beans, canned
  • 1 large ripe avocado
  • 1/4 cup fresh cilantro, chopped
  • 2 tablespoons chopped green onion
  • 1 lime, juiced
  • Salt and pepper, to taste
  • bread of your choice, I use whole wheat bread
  • Fresh spinach leaves or other sandwich toppings: lettuce, tomato slices, sprouts, etc.

Instructions

    Cup of Yum
  1. 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.
  2. 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.
  3. Spread salad on bread and top with your favorite sandwich toppings. I like to add fresh spinach leaves.

Notes

  • This salad also makes a great dip. Serve with cut up veggies, crackers, or pita chips. Also, this salad is best eaten the day it is made because it will turn brown due to the avocado.
  • This salad also makes a great dip. Serve with cut up veggies, crackers, or pita chips. Also, this salad is best eaten the day it is made because it will turn brown due to the avocado.

Nutrition Information

Calories 344kcal (17%) Carbohydrates 46g (15%) Protein 14g (28%) Fat 14g (22%) Saturated Fat 2g (10%) Polyunsaturated Fat 3g Monounsaturated Fat 7g Sodium 16mg (1%) Potassium 767mg (22%) Fiber 15g (60%) Sugar 8g (16%) Vitamin A 271IU (5%) Vitamin C 13mg (14%) Calcium 83mg (8%) Iron 5mg (28%)

Nutrition Facts

Serving: 3Serving

Amount Per Serving

Calories 344

% 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.