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    Home » Recipes » Sandwiches

    Smashed Chickpea & Avocado Salad Sandwich

    Modified: Mar 12, 2024 · Published: Dec 8, 2012 by Ashley

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    Jump to Recipe·Print Recipe·5 from 2 reviews

    This Smashed Chickpea & Avocado Salad Sandwich is a fresh, hearty, healthy vegan lunch option that's guaranteed to please meat-eaters and vegetarians alike! It's a rich and creamy sandwich filling that you can feel good about eating!

    I saw this sandwich over on Pinterest, and just knew it was something I wanted to try. I love interesting sandwich combinations, and slap an avocado on almost anything and I'm game!

    A sandwich that is filled with an avocado and chickpea mixture and baby arugula, sliced in half on a blue plate.

    So I made a batch of this goodness this afternoon, and we really enjoyed it! I did not bother peeling the skin off of the chickpeas...that just sounds like torture. I don't think the texture was adversely affected at all.

    I put a bed of baby arugula on the bread, topped with this salad, and lunch was ready!

    The avocado makes it nice and creamy, the chickpeas give it some substance, and the tangy lime really brightens up the entire dish. This was a nice and easy weekend lunch that I'll definitely make again.

    I'm already dreaming up ways to change up the filling to give it some flair - it's going to be a fun recipe to play around with!

    Looking for more sandwich ideas? Check out some of our favorite recipes:

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    📖 Recipe

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    A sandwich that is filled with an avocado and chickpea mixture and baby arugula, sliced in half on a blue plate.

    Smashed Chickpea & Avocado Salad Sandwich

    5 Stars 4 Stars 3 Stars 2 Stars 1 Star 5 from 2 reviews
    • Author: Big Flavors from a Tiny Kitchen - Ashley Covelli
    • Prep Time: 5 minutes
    • Cook Time: 0 minutes
    • Total Time: 5 minutes
    • Yield: 3-4 Sandwiches
    • Category: Sandwiches
    • Method: No Cook
    • Cuisine: American
    Print Recipe
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    Description

    A fresh, hearty, healthy vegan lunch option that's guaranteed to please meat-eaters and vegetarians alike! It's a rich and creamy sandwich filling that you can feel good about eating!


    Ingredients

    Units Scale
    • 1 (15 ounce) can chickpeas, rinsed and drained
    • 1 large ripe avocado
    • ¼ cup fresh cilantro, chopped
    • 2 tablespoons chopped green onion
    • Juice from 1 lime
    • ½ teaspoon kosher salt
    • ¼ teaspoon freshly cracked black pepper
    • Sandwich bread (use your favorite)
    • Salad greens (I like baby arugula, but other greens or sprouts would work, too)

    Instructions

    1. Place chickpeas and avocado in a medium bowl and smash them together using a fork or potato masher.
    2. Add cilantro, green onion, lime juice, salt, and pepper and stir to combine. Taste for seasoning and adjust if necessary.
    3. Spread about ¼ of the salad on bread and top with salad greens.

    Notes

    Recipe slightly adapted from Two Peas and Their Pod

    Nutrition

    • Serving Size:
    • Calories: 348
    • Sugar: 3.5 g
    • Sodium: 875.3 mg
    • Fat: 11.6 g
    • Saturated Fat: 1.6 g
    • Carbohydrates: 50.8 g
    • Fiber: 11.4 g
    • Protein: 13 g
    • Cholesterol: 0 mg

    Did you make this recipe?

    Tag @bigflavors on Instagram and hashtag it #cookbigflavors

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    Reader Interactions

    Comments

    1. Anonymous

      December 11, 2012 at 12:30 am

      I found your recipe on Pinterest and made it for lunch today. It was so amazing it was all I could do not to polish it all off at once!!! I can not wait to have it again, thank you for the awesomeness!

      Reply
    2. Ashley

      December 13, 2012 at 1:12 am

      So glad you enjoyed it! I had to make sure to ration it out so my husband and son could have some, too 😉

      Reply
    3. Anonymous

      December 17, 2012 at 9:04 pm

      This was yummy! I had it like a taco salad, cut up Romaine with tortilla chips....I was too impatient to add in tomatoes and other ingredients because it tasted so darn good! It was soooo good I started to eat more as a dip with my chips. This is a keeper!

      Reply
    4. Ashley

      December 19, 2012 at 2:28 pm

      Ooh that sounds like a great way to enjoy this! Yum!! 🙂

      Reply
    5. Amanda Clark

      February 01, 2013 at 10:41 am

      So I sort of hate cilantro... but I really want to try this! Any suggestions on what I could substitute?

      Reply
      • Hellie

        January 22, 2015 at 3:23 pm

        Chives? Parsley? I just left it out all together and it was still good :). Cilantro is horrid!

        Reply
    6. Ashley

      February 01, 2013 at 1:01 pm

      Amanda - I think any fresh herb would be nice here. Parsley would be a mild alternative, but I think something like dill would be tasty, too. Let me know how you like it and what you subbed! 🙂

      Reply
    7. Anonymous

      February 17, 2013 at 8:14 pm

      LOVE this recipe! The next time I make it I am going to add a bit of finely minced jalapeno pepper to give it some heat.This recipe ROCKS! Will definetly make it again! :0

      Reply
    8. Ashley

      February 18, 2013 at 2:27 pm

      That's a great idea - some heat would be great in this!

      Reply
    9. Anonymous

      February 21, 2013 at 5:51 pm

      I was going to halve the recipe but went ahead and used a whole avacado, so mine ended up basically looking like guacamole with chickpeas! Then it seemed to be missing the garlic flavor, though, so I just added that and ate it with chips. 🙂

      Reply
    10. Collar City Brownstone

      March 04, 2013 at 4:36 am

      I made this recipe yesterday and it is FABULOUS! It reminded me of egg salad sandwiches which I loved to eat before I went vegan. So for me this is a vegan egg salad sandwich. It has the creaminess of an egg salad with a similar flavor. The next time I make it I am going to chop up a hot pepper and add it to the mix, as "anonymous" suggested.

      Reply
    11. Anonymous

      March 08, 2013 at 9:35 pm

      Amazing!!! This will be a recipe used quite often!

      Reply
    12. kat

      April 10, 2013 at 9:41 pm

      I put a little garlic and hot red pepper in with this and lemon instead of lime juice (it's what I had in the house) ...next time I'm going to add red onion and craisens! Great recipe, thanks!

      Reply
      • Ashley

        April 10, 2013 at 10:11 pm

        Ooh that sounds great!

        Reply
    13. chloé

      June 11, 2014 at 11:59 am

      I added some garlic, parsil and tahin to the mix and wrapped it in rice paper...sooo yummy!

      Reply
      • BigFlavorsFromATinyKitchen

        June 11, 2014 at 3:25 pm

        These sound like awesome additions! Love the idea of a rice paper wrap. YUM!

        Reply
    14. Stacey

      July 12, 2018 at 1:05 pm

      Love adding black beans along with chickpeas! My fav beans!

      Reply
    15. Stephanie

      March 04, 2019 at 6:14 pm

      A-ma-zing! I doubled the recipe and added garlic powder to the mash on a grain and seed bread. Toasted my bread a little bit to make it firm and it held together well. This one’s going in the books!

      Reply
      • Ashley

        March 04, 2019 at 8:32 pm

        So glad this was a hit! I love a toasted, seedy bread with sandwiches like this, too. Yum!

        Reply

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    Hi, I'm Ashley and I’ve been writing about food & recipes here at Big Flavors from a Tiny Kitchen since 2006. I want to help you (yes, you!) gain confidence in the kitchen so you are excited to cook at home for yourself and your loved ones.

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