Smashed Chickpea Avocado Sandwich
A creamy, protein-packed vegan sandwich combining smashed chickpeas and ripe avocado. Fiber-rich, heart-healthy, and ready in 10 minutes, this quick sandwich is perfect for a nourishing lunch, light dinner, or meal prep. Customize with fresh herbs or crunchy veggies for extra flavor and texture.
Equipment
- 1 medium mixing bowl
- 1 Fork or Potato Masher
- 1 Knife
- 1 Cutting board
- 1 spoon (optional, for spreading)
Ingredients
- 1 ripe avocado
- 1 tablespoon olive oil
- ½ cup cooked chickpeas
- 2 scallions finely sliced
- ¼ teaspoon kosher salt
- Pepper to taste
- Pinch cayenne pepper or chili flakes optional
- Light squeeze of lemon juice and optional lemon zest
- 2 slices whole-grain bread
- Optional: sprouts radish, grated carrots, cucumber, fresh herbs (cilantro, basil, dill, or parsley)
Instructions
- Prepare Avocado Base: Cut your perfectly ripe avocado in half, remove the pit, and scoop the flesh into a medium mixing bowl. Using a fork or potato masher, mash the avocado until it reaches a creamy yet slightly chunky consistency. The goal is to maintain some texture so the sandwich has a pleasant bite, not a fully smooth puree.
- Incorporate Olive Oil: Drizzle in 1 tablespoon of olive oil over the mashed avocado. This adds a silky richness and helps the flavors meld together. Gently fold the oil into the avocado, ensuring it’s evenly combined without over-mixing.
- Mash Chickpeas: Add ½ cup of cooked chickpeas to the avocado mixture. Using the back of a fork, press down on the chickpeas, mashing them into the avocado. Keep some chickpeas partially intact for texture, creating a satisfying, slightly chunky filling that adds fiber and plant-based protein.
- Mix Flavor Enhancers: Thinly slice 2 scallions and stir them into the avocado-chickpea mixture. Add ¼ teaspoon kosher salt, a pinch of freshly ground black pepper, and optional cayenne pepper or chili flakes for a gentle heat. These ingredients elevate the flavor while keeping the sandwich fresh and vibrant.
- Brighten with Citrus: Squeeze a light amount of fresh lemon juice over the mixture, and if you like, add a hint of lemon zest. The citrus brightens the flavors, balances the richness of avocado, and adds a subtle tang that makes the sandwich refreshing. Mix well until all ingredients are evenly distributed.
- Customize with Herbs and Veggies (Optional): If desired, fold in finely chopped fresh herbs such as cilantro, basil, dill, or Italian parsley. For extra crunch and nutrition, add thinly sliced radish, grated carrots, cucumber, or sprouts. These additions not only enhance texture but also boost the vitamin and mineral content of your sandwich.
- Prepare the Bread: Take 2 slices of whole-grain bread, or your favorite bread option, and lay them on a cutting board. For an extra touch, you can lightly toast the bread to give it a firmer texture that holds the filling beautifully.
- Assemble the Sandwich: Spoon the chickpea-avocado mixture generously onto one slice of bread, spreading it evenly to the edges. If you’re using optional vegetables or sprouts, layer them on top of the filling for added crunch and freshness.
- Finish and Serve: Place the second slice of bread on top, gently pressing down to secure the sandwich. Using a sharp knife, cut the sandwich in half for easier handling. Serve immediately for the best texture and flavor. If desired, pair it with a light side salad or fresh fruit for a complete meal.
- Optional Meal Prep Tip: If preparing in advance, store the filling in an airtight container in the refrigerator for up to 24 hours. Keep bread separate until ready to assemble to prevent it from becoming soggy.
Notes
- The filling makes one large sandwich, which can be cut in half or divided into two smaller sandwiches.
- Use a perfectly ripe avocado for creamy texture; under-ripe avocado will make mashing difficult.
- Whole-grain bread is recommended for added fiber and a sturdy base, but any bread works.
- Optional vegetables and herbs enhance flavor, texture, and nutrition but are not required.
- Adjust seasonings like salt, pepper, and cayenne to taste; a light hand ensures the natural flavors shine.
