Why You’ll Love This Recipe
- Healthy and filling: Packed with plant-based protein, fiber, and healthy fats.
- Quick to prepare: Ready in just 10 minutes with no cooking required.
- Bright and fresh: Lemon and herbs keep the flavor light and refreshing.
- Versatile: Great as a sandwich, wrap, or salad topper.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
- Chickpeas, drained and rinsed
- 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, wraps, or rolls
- Optional toppings: lettuce, cucumber slices, tomato
Directions
- Place chickpeas in a mixing bowl and mash with a fork or potato masher until chunky.
- Add avocado and mash together until smooth but still slightly textured.
- Stir in lemon juice, Dijon mustard, celery, onion, and herbs.
- Season with salt and pepper to taste.
- Spread onto bread, wraps, or rolls and add optional toppings.
- Serve immediately for best flavor and freshness.
Servings and timing
- Servings: Makes 2–3 sandwiches
- Prep time: 10 minutes
- Total time: 10 minutes
Variations
- Spicy version: Add chili flakes, jalapeño, or sriracha.
- Mediterranean style: Mix in chopped olives, roasted red peppers, and a pinch of oregano.
- Extra crunch: Add sunflower seeds, pumpkin seeds, or shredded carrots.
- Creamier base: Stir in a spoonful of vegan or regular mayonnaise.
Storage/Reheating
- Storage: Best eaten fresh. Store leftover filling in an airtight container in the refrigerator for up to 1 day (avocado may brown slightly).
- Reheating: Not required—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 can I keep it from browning?
Add extra lemon juice and press plastic wrap directly onto the surface before storing.
3. Can I prep it ahead of time?
Mash the chickpeas in advance, but add avocado just before serving to keep it fresh.
4. Is it gluten-free?
Yes—use gluten-free bread or wraps.
5. What bread works best?
Whole grain, sourdough, pita, or wraps all work well.
6. Can I add cheese?
Yes—crumbled feta or vegan cheese shreds add extra flavor.
7. Can I make it oil-free?
Yes—it’s naturally oil-free unless you add mayonnaise.
8. What can I serve it with?
Pair with a side salad, vegetable soup, or fresh fruit.
9. Can I make it for kids?
Yes—just mash extra smoothly and serve on soft bread.
10. Can I double the recipe?
Yes—simply double all ingredients and adjust seasoning to taste.
Conclusion
The Smashed Chickpea and Avocado Sandwich is a quick, nutritious, and delicious meal that’s perfect for busy days. Its creamy texture, fresh flavors, and versatility make it a go-to plant-based option for sandwiches, wraps, or light salads.
PrintSmashed Chickpea and Avocado Sandwich
