.svg)
Sign Up for new Healthy Recipes
Introduction
The Smashed Chickpea & Avocado Sandwich is a modern twist on classic vegetarian fare, born from the fusion of Mediterranean and California cuisine. This health-conscious creation gained popularity in the early 2010s as part of the plant-based food movement, offering a delicious alternative to traditional deli sandwiches. The combination of protein-rich chickpeas and heart-healthy avocados not only provides a nutritional powerhouse but also delivers a satisfying meal that's both environmentally friendly and cruelty-free. Perfect for busy professionals, health-conscious families, or anyone looking to incorporate more plant-based options into their diet, this sandwich has become a staple in cafes and home kitchens alike.
Ingredients
• 1 (15 oz) can chickpeas, drained and rinsed
• 1 ripe avocado, pitted and peeled
• 2 tablespoons freshly squeezed lemon juice
• 1/4 cup finely chopped red onion
• 1/4 cup finely chopped fresh parsley
• 2 tablespoons extra-virgin olive oil
• 1/2 teaspoon ground cumin
• 1/4 teaspoon smoked paprika
• 1/4 teaspoon garlic powder
• Salt and freshly ground black pepper to taste
• 4 slices whole grain bread, toasted
• 1 medium tomato, thinly sliced
• 1 cup fresh mixed salad greens
Step 1:
In a mixing bowl, mash the chickpeas and avocado together with a fork or potato masher until they reach a chunky consistency.
Step 2:
Add lemon juice, chopped red onion, parsley, olive oil, cumin, smoked paprika, and garlic powder to the mashed chickpea-avocado mixture. Stir well to combine.
Step 3:
Season the mixture with salt and freshly ground black pepper to taste. Mix thoroughly.
Step 4:
Toast the whole grain bread slices until golden brown.
Step 5:
Spread the chickpea-avocado mixture evenly on two slices of toasted bread.
Step 6:
Top with sliced tomatoes and fresh mixed salad greens.
Step 7:
Cover with the remaining toasted bread slices to complete the sandwiches.
Q: Can I make this sandwich ahead of time?
A: It's best to prepare the chickpea-avocado mixture in advance and assemble the sandwich just before eating to prevent sogginess.
Q: Is this recipe gluten-free?
A: The filling is gluten-free, but you'll need to use gluten-free bread to make the entire sandwich gluten-free.
Q: How can I make this sandwich more filling?
A: Add extra protein by including sliced hard-boiled eggs or a layer of hummus.
• For a creamier texture, use a food processor to blend the chickpeas and avocado instead of mashing by hand.
• Substitute lime juice for lemon juice for a different flavor profile.
• For a spicier version, add 1/4 teaspoon of cayenne pepper or a diced jalapeño.
• Use gluten-free bread for a gluten-free option.
• This recipe contains legumes (chickpeas) and may contain gluten depending on the bread used.
• For best results, choose ripe, slightly soft avocados for maximum creaminess.
Cut the sandwiches diagonally and serve immediately on individual plates.
Store any leftover chickpea-avocado mixture in an airtight container in the refrigerator for up to 2 days. Assemble sandwiches just before serving to prevent sogginess.
Toast the bread while preparing the chickpea-avocado mixture to save time.
- For the best texture, avoid over-mashing the chickpeas and avocado; a slightly chunky consistency is ideal.
- Use ripe avocados for maximum creaminess and flavor.
- Adjust the lemon juice to taste, as it helps prevent the avocado from browning and adds brightness to the dish.
For a Mediterranean twist, add crumbled feta cheese and sliced Kalamata olives. For a spicier version, incorporate diced jalapeños or a pinch of cayenne pepper.
Serve with a crisp green salad or a light vegetable soup. Pair with iced green tea or a chilled white wine like Sauvignon Blanc.
This sandwich is perfect for spring and summer when fresh herbs and tomatoes are in season, but can be enjoyed year-round.
This recipe contains legumes (chickpeas) and may contain gluten depending on the bread used. It is free from dairy, eggs, nuts, and soy.
