Smashed Chickpea Avocado Sandwich -VEGAN, FAST and Healthy and oh sooooo satisfying! The best part? Whip it up in 10 minutes flat!
Helloooooooooo 10 minute miracle, I’m in love with you! Creamy, hearty, delicious, filling, VEGAN and totally YUMMMM, this Smashed Chickpea Avocado Sandwich couldn’t be faster or easier.
Here is the basic recipe, but please, feel free to embellish. Work your magic and share your creations in the comments below!
Radishes, cucumbers, grated carrots or grated jicama would all be nice additions, and of course, load it up with fresh herbs- dill, basil, cilantro or Italian parsley.
A tasty lunch break, perfect when you are short on time and in need of a little self-love.
Serve it open-faced or as a sandwich!
Cut the sandwich in half and perhaps share with a friend….it’s a hearty one! Or use the filling for two sandwiches!
Spicy daikon radish sprouts are a nice addition and add peppery bite.
More healthy Lunch Ideas
- Spicy Lentil Tahini Wrap
- Banh Mi Sandwich Recipe
- Miso Tofu Wrap with Winter Squash and Furikake
- Middle Eastern Salad Tacos
- Curry Chickpea Salad Wraps with Toasted Coconut
- Middle Eastern Eggplant Wrap
Smashed Chickpea Avocado Sandwich
- Prep Time: 10 mins
- Total Time: 10 minutes
- Yield: 1 1x
- Category: Healthy Lunch
- Method: mixed
- Cuisine: Vegan
Description
Smashed Chickpea Avocado Sandwich -VEGAN, FAST and Healthy……. and oh sooooo satisfying! The best part? Whip it up in 5 minutes flat!
Ingredients
- 1 perfectly ripe avocado
- 1 tablespoon olive oil
- 1/2 cup cooked chickpeas
- 2 scallions, finely slided
- 1/4 teaspoon kosher salt
- pepper to taste
- pinch cayenne or chili flakes ( optional)
- light squeeze of lemon juice and perhaps a little zest
- 2 pieces of whole grain bread ( or make 2 smaller sandwiches with the filling)
- Optional Additions – sprouts, radish,grated carrots, cucumber, fresh herbs like cilantro, basil, dill, Italian parsley.
Instructions
- Place avocado and oil in a bowl and mash with a fork until relatively smooth. Add chickpeas and mash with fork. Stir in scallions, salt, pepper, cayenne and lemon juice to taste. Add optional herbs.
- Pile on a piece of whole grain bread, top with sprouts and the other slice. Cut in half, and perhaps share… this makes a hearty sandwich!
Notes
Filling is enough for one giant sandwich, cut in half -or two smaller sandwiches.
Nutrition
- Serving Size: ½ sandwich
- Calories: 385
- Sugar: 3.1 g
- Sodium: 595.2 mg
- Fat: 28.3 g
- Saturated Fat: 3.6 g
- Carbohydrates: 31 g
- Fiber: 11.9 g
- Protein: 7.1 g
- Cholesterol: 0 mg
Delicious, thank you! Easy to modify depending on dietary needs, and works great in wraps as well. I’ve been using many of your recipes over the years and love how the ingredients are easily accessible 🙂
Thanks and so happy you are enjoying!
I truly enjoyed this. It felt nourishing. My take was avocado, EVOO, chick peas, salt, pepper, a few slices of shallot, and a good amount of smoked paprika, for the win.
Thank you.
I love this one too Lisa Rose-happy you enjoyed it!
I loved how simple this was to make and yet so yummy! I’ anxious to try with additions others have mentioned like domed paprika, cucumber, sprouts and other veggies. This is definitely going into my rotation as I make a real effort to reduce my cholesterol levels by diet modification instead of meds. Thank you for the beautiful, healthy high-fiber recipes!☺️
Awesome Lori! Glad you enjoyed!
Wow. Just wow. Such a healthy and delicious recipe that is good to the last bite! Highly recommend adding chilli flakes if you like some heat, and I also used chipotle olive oil instead of regular for extra spice. Made half the recipe into a wrap and still had a bit of the filling left over on the side! Just as good in the wrap as it is by itself. Thank you for this! Going to be a new regular on the lunch menu for sure.
Made as shown with addition of chopped red pepper, daikon radish, carrot.. In a wrap lined with hummus was excellent!
Would I need to actually cook the canned chickpeas or use them right from the can?
Rinse, drain and use them!
Absolutely delicious!
This was an awesome recipe as usual. I made a small sandwich and ate the rest with a spoon. I added broccoli sprouts to my sandwich. Very tasty recipe. Thank you for creating such a great blog with recipes that work.
Made this today..AMAZING!
Loved this sandwich recipe! I’m always looking for easy things to make quickly to take to school for lunch. This one’s a winner! Passing it on to my teacher friends! Thanks for the great inspiration!
I made two sandwiches from this recipe. 🤩 the lemon and olive oil make it taste so bright and fresh! That’s a welcome addition to winter cooking.
Easy, good and healthy!! Getting healthier and feeling better recipe by wonderful recipe!
Thank you!!
Yay Sherry!!!
Delicious. Since this recipe makes 2 servings, I halved the ingredients and served it openface on 1 slice of multigrain bread, sliced cucumbers, and a bed of baby spinach. Sprinkled with smoked paprika. This will be a regular lunch for me, thank you!
Yay! I’m so glad you enjoyed this Victoria!
Hi Sylvia
If you suggest cutting the sandwich in half and share, do you mean that the portion is the half of the whole sandwich?
Yes, the filling makes one giant sandwich- so I usually just eat half. You could also make 2 smaller sandwiches if you prefer – or two open-faced sandwiches.
I’m just getting my recipes together to go shopping and I must tell you how BEAUTIFUL the photography is on your recipes!
Thanks so much!
I made this sandwich without the chick peas and just mashed 1/2 of an avocado, added some chopped red onion and celery. Sprinkled it with about 1/4 of juice of a lemon, salt and pepper. Spread it on Dave’s Seed Bread, added a few slices of cucumber, and used avocado mayo. Yum! Thanks for the inspiration. So quick, easy and delicious!
Just made with ingredients I had. It was delicious. I put in a Millet and flax wrap. One thing to note chickpeas + bread or wrap is double carbs. Chickpeas are an excellent source of protein but starchy. Keep in mind with portion of chickpeas if you are adding to grains (rice, bread, wrap), sweet potato. Good to have an idea for balanced eating.
So good! I ended up using half a can of chickpeas (so a bit more than half a cup) and chipotle chili pepper in place of the cayenne. I spread it on whole grain naan and topped with spinach and tomato slices. I could eat this every day!
Sounds perfect!
This was absolutely scrummy! Easy to make and great combination of flavors. Love the scallions and lemon. Used mictogreens.
Glad you enjoyed!!!
I made this and not only was it easy, it was delicious! Highly recommend it!
So glad you enjoyed It!
This looks incredibly robust and tasty! I do not say that about many vegetarian sammies! And I am loving that crazy old cutting board(?)
Easy and fast cook healthy food, it’s great.
I dont even remeber how I enter your site, but I want you to know how much I love your pics. They inspire me to eat healthy! And I love it.
Thanks 🙂
Thank you Silvia! The avocado sandwich is so simple, healthy and delicious! One more recipe to share with friends.
I like everything about this sandwich. Anything with avocado is good for me:)