Ever since I discovered the perfect combination of creamy avocado and hearty chickpeas, I’ve been hooked on creating sandwiches that are not only satisfying but also packed with flavor. The inspiration for this recipe came on a busy weekday morning when I wanted something quick, healthy, and filling for lunch. I rummaged through my pantry, and with a few simple ingredients, I created a sandwich that became an instant favorite. Every bite delivers a delightful blend of textures—the smoothness of avocado, the slight bite of chickpeas, and the crunch of fresh vegetables.
You will love this recipe because it’s a refreshing twist on the classic sandwich. Unlike traditional spreads, this avocado-chickpea mixture is light yet nourishing, giving you the perfect balance of protein and healthy fats. It’s a crowd-pleaser for lunch, a picnic, or even a quick dinner. Each bite feels indulgent without being heavy, making it suitable for both adults and kids alike.
What makes this sandwich truly versatile is how easily it adapts to your taste. You can enjoy it on whole-grain bread, in a wrap, or even as a lettuce cup for a low-carb option. Add your favorite herbs, a sprinkle of spices, or extra crunchy vegetables to suit your preference. It’s an excellent choice for meal prep too, as it stays fresh and flavorful for hours when stored properly.
This recipe is also remarkably affordable. With pantry staples like chickpeas and avocado, you can create multiple sandwiches without breaking the bank. Fresh vegetables and a few pantry seasonings are all that’s needed to transform simple ingredients into a flavorful, satisfying meal.
Ingredients for Smashed Chickpea Avocado Salad Sandwiches
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1 can (15 oz) chickpeas, drained and rinsed
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1 large ripe avocado
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2 tablespoons mayonnaise (or plant-based alternative)
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1 tablespoon Dijon mustard
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1 celery stalk, finely chopped
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1 small red onion, finely diced
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1 tablespoon lemon juice
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Salt and pepper, to taste
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4 slices of whole-grain or multigrain bread
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Optional: lettuce, tomato slices, cucumber slices, sprouts
How to Prepare Smashed Chickpea Avocado Salad Sandwiches
Preparing these smashed chickpea avocado salad sandwiches is both simple and rewarding. The process is quick, easy, and perfect for any level of home cook. You’ll find that the steps are straightforward, yet the result is a flavorful, satisfying sandwich that everyone will enjoy.
Step-by-Step Instructions
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Prepare the chickpeas: Begin by draining and rinsing one can of chickpeas under cold water. This removes excess sodium and ensures a clean, fresh taste. Place the chickpeas in a medium mixing bowl. Using a fork or potato masher, gently smash them. Aim for a chunky texture rather than a completely smooth paste, as this will provide a satisfying bite.
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Mash the avocado: Cut one large, ripe avocado in half, remove the pit, and scoop the flesh into the bowl with the chickpeas. Mash the avocado together with the chickpeas using the fork or masher. The avocado should coat the chickpeas evenly, adding creaminess without overpowering the texture.
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Add flavorings: Incorporate two tablespoons of mayonnaise and one tablespoon of Dijon mustard into the mixture. Both ingredients help bind the chickpeas and avocado while adding a subtle tangy flavor. Mix thoroughly until well combined.
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Add vegetables: Finely chop one celery stalk and one small red onion. Add them to the chickpea-avocado mixture. These vegetables add crunch and freshness, balancing the creamy texture of the avocado. Mix gently to distribute evenly.
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Season the salad: Add one tablespoon of lemon juice to brighten the flavors. Season with salt and pepper to taste. Stir the mixture thoroughly, ensuring that every bite will be well-seasoned. Taste and adjust the seasoning if needed.
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Prepare the bread: Toast four slices of whole-grain or multigrain bread lightly. Toasting adds texture and prevents the sandwich from becoming soggy.
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Assemble the sandwiches: Spread the chickpea avocado mixture generously onto two slices of toasted bread. Layer optional ingredients such as lettuce, tomato slices, cucumber slices, or sprouts on top. Cover with the remaining bread slices.
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Cut and serve: Slice each sandwich in half for easier handling. Serve immediately to enjoy the fresh textures and flavors. These sandwiches also travel well, making them ideal for packed lunches or picnics.
Quick and Easy Tips
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Use canned chickpeas for convenience, or cook dried chickpeas in advance for extra flavor.
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Mash the avocado just before assembling to prevent browning.
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Customize by adding herbs like cilantro, parsley, or dill for a fresh twist.
Popular Variations
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Add a sprinkle of paprika or chili flakes for a mild kick.
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Use flavored mayonnaise, such as garlic or chipotle, to elevate the taste.
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Swap the bread for pita pockets or wraps to change the presentation.
This recipe is beloved for its versatility and simplicity. It caters to various tastes, dietary preferences, and occasions, making it a reliable option for lunch, snack, or a light dinner.
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Smashed Chickpea Avocado Dill Pickle Sandwiches
These Smashed Chickpea Avocado Salad Sandwiches are a perfect combination of creamy, crunchy, and flavorful. Easy to prepare, affordable, and versatile, they are ideal for lunch, picnics, or a quick snack. The blend of chickpeas and avocado provides protein and healthy fats, while fresh vegetables add texture and brightness.
- Total Time: 10 minutes
- Yield: 2 1x
Ingredients
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 large ripe avocado
- 2 tablespoons mayonnaise (or plant-based alternative)
- 1 tablespoon Dijon mustard
- 1 celery stalk, finely chopped
- 1 small red onion, finely diced
- 1 tablespoon lemon juice
- Salt and pepper, to taste
- 4 slices of whole-grain or multigrain bread
- Optional: lettuce, tomato slices, cucumber slices, sprouts
Instructions
- Drain and rinse chickpeas. Place in a medium mixing bowl.
- Mash chickpeas with a fork or potato masher until chunky.
- Cut avocado in half, remove pit, and scoop flesh into the bowl.
- Mash avocado together with chickpeas until evenly combined.
- Add mayonnaise and Dijon mustard. Mix thoroughly.
- Finely chop celery and red onion. Add to the mixture and stir gently.
- Add lemon juice, salt, and pepper. Mix well and taste for seasoning.
- Toast the bread slices lightly.
- Spread chickpea avocado mixture onto two slices of bread.
- Add optional ingredients like lettuce, tomato, cucumber, or sprouts.
- Top with the remaining bread slices. Slice sandwiches in half and serve.
Notes
Mash avocado just before assembling to maintain freshness.
Customize with herbs, spices, or additional vegetables.
Use plant-based mayonnaise for a vegan-friendly version.
- Prep Time: 10
FAQs
1. Can I make this sandwich ahead of time?
Yes, you can prepare the chickpea avocado mixture up to a day in advance. Store it in an airtight container in the refrigerator. To prevent the avocado from browning, press a piece of plastic wrap directly onto the surface before sealing.
2. Can I use other types of bread?
Absolutely! Whole-grain, multigrain, sourdough, or even a wrap works well. For a low-carb option, you can serve the mixture in lettuce cups.
3. Is this recipe vegan-friendly?
Yes, it can be vegan. Simply use a plant-based mayonnaise instead of regular mayonnaise.
4. Can I add extra protein?
Certainly. You can add cooked chicken, turkey bacon, or a sprinkle of cheese for more protein without compromising the flavor.
5. How long does the mixture last?
The chickpea avocado salad can last up to 2 days in the refrigerator. However, for optimal freshness and texture, it’s best eaten the same day.
6. Can I add more vegetables?
Yes, this recipe is very customizable. Sliced cucumbers, shredded carrots, bell peppers, or sprouts can all be added for extra crunch and nutrients.