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10 Fast & Healthy Lunches! Smashed Chickpea and Avocado Sandwich- a 5 minute miracle to energize and satisfy! |

Smashed Chickpea Avocado Sandwich


Smashed Chickpea Avocado Sandwich -VEGAN, FAST and Healthy……. and oh sooooo satisfying! The best part? Whip it up in 5 minutes flat!


  • 1 perfectly ripe avocado
  • 1 tablespoon olive oil
  • ½ cup cooked chickpeas
  • 2 scallions, finely slided
  • ¼ 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.


  1. 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.
  2. 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!


Filling is enough for one giant sandwich, cut in half -or two smaller sandwiches.


  • 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

Keywords: Avocado chickpea sandwich, vegan sandwich, vegan lunch recipe, chickpea sandwich, smashed chickpea sandwich