Why You’ll Love This Recipe

• Quick and easy: Ready in under 15 minutes with minimal prep.
• Nutritious and filling: Packed with plant-based protein, healthy fats, and fiber.
• Fresh and flavorful: Bright lemon, creamy avocado, and savory chickpeas create a perfect balance.
• Versatile: Enjoy as a sandwich, wrap, or salad topping.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• Chickpeas, rinsed and drained
• Ripe avocado
• Lemon juice
• Dijon mustard (optional for tang)
• Celery, finely chopped
• Red onion or green onion, finely chopped
• Fresh parsley or cilantro, chopped
• Salt and pepper
• Bread slices, rolls, or wraps
• Optional toppings: lettuce, tomato slices, cucumber

Directions

1. In a mixing bowl, mash the chickpeas with a fork or potato masher, leaving some chunks for texture.
2. Add the avocado and mash together until well combined and creamy.
3. Stir in lemon juice, Dijon mustard (if using), celery, onion, and herbs.
4. Season with salt and pepper to taste.
5. Spread the mixture evenly onto bread, rolls, or wraps, and add optional toppings.
6. Serve immediately for best freshness.

Servings and timing

• Servings: Makes 2–3 sandwiches
• Prep time: 10 minutes
• Total time: 10 minutes

Variations

• Spicy kick: Add red pepper flakes, jalapeño, or sriracha.
• Mediterranean style: Stir in chopped olives, sun-dried tomatoes, and a pinch of oregano.
• Crunch factor: Add sunflower seeds or pumpkin seeds.
• Creamier texture: Mix in a spoonful of vegan or regular mayonnaise.

Storage/Reheating

• Storage: Best eaten fresh. Store any leftover filling in an airtight container in the refrigerator for up to 1 day (avocado may brown slightly).
• Reheating: Not needed—serve chilled or at room temperature.

FAQs

1. Can I use white beans instead of chickpeas?

Yes—cannellini or great northern beans work well and mash easily.

2. How do I keep the avocado from browning?

Add extra lemon juice and store the salad with plastic wrap pressed directly against its surface.

3. Can I make it ahead for lunch?

You can mash the chickpeas and prep the mix-ins ahead, then add avocado just before eating.

4. Is this recipe gluten-free?

Yes—just use gluten-free bread or wraps.

5. What if I don’t have lemon juice?

Lime juice works well and adds a slightly different tang.

6. Can I add cheese?

Yes—crumbled feta or vegan cheese shreds pair nicely.

7. Can I make it oil-free?

Yes—this recipe is naturally oil-free unless you add mayonnaise.

8. Will it still taste good without herbs?

Yes, but herbs add freshness—try dried herbs if fresh aren’t available.

9. Can I serve it without bread?

Absolutely—serve over leafy greens or stuffed in lettuce wraps.

10. Can I double the recipe?

Yes—just double all ingredients and adjust seasonings to taste.

Conclusion

The Smashed Avocado Chickpea Salad Sandwich is a quick, wholesome, and versatile meal that’s perfect for busy days. With creamy avocado, protein-rich chickpeas, and fresh, vibrant flavors, it’s a plant-powered lunch you’ll want to make again and again.

Smashed Avocado Chickpea Salad Sandwich

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A fresh, creamy sandwich filling made with mashed chickpeas, ripe avocado, lemon juice, and crunchy vegetables—perfect for bread, wraps, or salads.

• Author: Laura
• Prep Time: 10 mins
• Cook Time: 0 mins
• Total Time: 10 mins
• Yield: 2–3 sandwiches
• Category: Sandwich
• Method: No-Cook
• Cuisine: American
• Diet: Vegan

Ingredients

1. 1 can (15 oz) chickpeas, drained and rinsed
2. 1 ripe avocado
3. 2 tbsp lemon juice
4. 1 tsp Dijon mustard (optional)
5. 1/2 cup celery, finely chopped
6. 1/4 cup red onion or green onion, finely chopped
7. 2 tbsp fresh parsley or cilantro, chopped
8. Salt and pepper, to taste
9. Bread slices, rolls, or wraps
10. Optional toppings: lettuce, tomato slices, cucumber

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Instructions

Mash chickpeas in a mixing bowl with a fork or potato masher, leaving some chunks for texture.

1. Add avocado and mash together until creamy.
2. Stir in lemon juice, Dijon mustard (if using), celery, onion, and herbs.
3. Season with salt and pepper to taste.
4. Spread onto bread, rolls, or wraps, and add any optional toppings.
5. Serve immediately for best flavor and texture.

Notes

1. For a spicy kick, add red pepper flakes, jalapeño, or sriracha.
2. To keep avocado from browning, press plastic wrap directly onto the filling before storing.
3. Serve over leafy greens for a bread-free option.

Nutrition

• Serving Size: 1 sandwich
• Calories: 280
• Sugar: 4g
• Sodium: 320mg
• Fat: 13g
• Saturated Fat: 2g
• Unsaturated Fat: 11g
• Trans Fat: 0g
• Carbohydrates: 34g
• Fiber: 10g
• Protein: 9g
• Cholesterol: 0mg