Fresh Smashed Chickpea Avocado Sandwich
A quick, easy, and satisfying sandwich combining creamy avocado and hearty chickpeas with everything seasoning for a flavorful, plant-based lunch.
- Prep Time: 5 minutes
- Cook Time: 5 minutes
- Total Time: 10 minutes
- Yield: 2 sandwiches 1x
- Category: Lunch
- Cuisine: American
Ingredients
Scale
- 1 (15-ounce) can canned chickpeas, drained and rinsed (low-sodium preferred)
- 1 medium ripe avocado, peeled and pitted
- 1 to 2 teaspoons everything seasoning blend (sesame seeds, poppy seeds, garlic, onion flakes)
- 1 tablespoon fresh lemon juice
- 1 teaspoon extra virgin olive oil
- Salt, to taste
- Freshly cracked black pepper, a pinch
- 4 slices whole grain or sourdough bread (toasted; gluten-free bread optional)
- Optional add-ins: thinly sliced red onion, tomato slices, fresh sprouts
Instructions
- Drain and rinse the canned chickpeas and place them in a medium mixing bowl.
- Cut, pit, and peel the ripe avocado and add it to the chickpeas.
- Using a fork or potato masher, gently mash the chickpeas and avocado together until chunky, leaving some chickpeas whole or slightly crushed (about 2 to 3 minutes).
- Stir in 1 to 2 teaspoons of everything seasoning, 1 tablespoon fresh lemon juice, 1 teaspoon extra virgin olive oil, a pinch of salt, and freshly cracked black pepper. Mix well and adjust seasoning to taste (1 to 2 minutes).
- Toast 4 slices of whole grain or sourdough bread until golden and crispy. Prepare optional add-ins like thinly sliced red onion, tomato, or fresh sprouts if desired.
- Spread the smashed chickpea avocado mixture generously on two slices of toasted bread. Add optional veggies on top, then cover with the remaining slices to form sandwiches.
- Serve immediately, optionally cutting sandwiches diagonally while the bread is still warm and crispy.
Notes
Do not over-mash the chickpeas and avocado to maintain a chunky texture. Use ripe avocado for creaminess but avoid overly ripe to prevent mushiness. Lemon juice helps prevent browning and brightens flavor. Toast bread fresh for best crunch. Everything seasoning is key for flavor depth; homemade blends work well. Store leftover mixture in airtight container with lemon juice for up to 2 days.
Nutrition
- Serving Size: 1 sandwich
- Calories: 350400
- Sugar: 23
- Sodium: 200300
- Fat: 1518
- Saturated Fat: 2
- Carbohydrates: 4045
- Fiber: 1012
- Protein: 1215
Keywords: chickpea sandwich, avocado sandwich, vegan lunch, plant-based sandwich, easy lunch recipe, smashed chickpeas, everything seasoning sandwich