Skip to Content

Smashed Avocado Chickpea Salad Sandwich

This Smashed Avocado and Chickpea Salad Sandwich is an easy vegan recipe to throw together for a healthy lunch or dinner with only 5 main ingredients (plus bread, or you can skip bread and keep it as a salad). Also a great alternative to plain avocado toast!

Smashed Avocado and Chickpea Salad in a bowl: picture with ingredients laid out

YOU GUYS.

If you like chickpeas and avocado, you're going to love this sandwich.

I happen to love both, so this is going to be on constant rotation for meal planning now.

It's SUPER simple!

Get a can of chickpeas, an avocado, half a lemon and salt.

Smashed Avocado and Chickpea Salad Sandwich Recipe - chickpeas, avocado and lemon in a bowl

Then you're going to mash it all together!

Sometimes the chickpeas are harder to mash down but the idea is more to make sure the avocado is mashed.

Smashing the Avocado and Chickpea Salad

Mix in cilantro (try with parsley if you hate cilantro).

Smashed Avocado and Chickpea Salad in a bowl

Personally I think the crunch factor is really important in a mashed salad like this, so I highly recommend adding red onion.

You could also use celery for crunchiness if you're not a fan of the onion, or even vegan bacon would be good with this!

Smashed Avocado and Chickpea Salad in a bowl with red onion

You can ditch the bread altogether if you want to eat it now, or choose to wrap in some lettuce. Or even use as a dip.

I've tried this with hamburger buns, kaiser rolls, or regular sandwich bread – I don't discriminate!

Smashed Avocado and Chickpea Salad on a bun

Optional (but delicious toppings) include tomato slices, baby spinach, or more red onion.

I've also tried it with a dash of turmeric on top for extra health benefits! (Or try it with this turmeric drink before eating!)

Smashed Avocado and Chickpea Salad on a bun with tomato

 

Yield: 3

Smashed Avocado and Chickpea Salad

Smashed Avocado and Chickpea Salad in a bowl: picture with ingredients laid out

This Smashed Avocado and Chickpea Salad is an easy vegan recipe to throw together for a healthy lunch or dinner with only 5 main ingredients. Keep it as a salad or make it a sandwich with your favorite bread!

Prep Time 6 minutes
Total Time 6 minutes

Ingredients

  • 15 oz. chickpeas, (1 1/2 cups), drained and rinsed
  • 1 cup avocado
  • 1/2 lemon
  • 1/4 cup chopped fresh cilantro
  • 1/2 cup diced red onion, (more for serving as desired)
  • sea salt, to taste
  • sandwich bread, (optional, gluten-free if needed)
  • tomato slices, for serving

Instructions

  1. In a medium bowl, smash rinsed chickpeas and avocado with a potato masher or fork.
  2. Squeeze in lemon juice and stir.
  3. Mix in chopped cilantro and red onion.
  4. Add salt to taste and spread on sandwich bread and tomato slices as desired. 
  5. Store any leftovers in fridge for 2-3 days!

Notes

*Calories do not include your choice of bread.

Recipe adapted from Two Peas and Their Pod

Nutrition Information:

Yield:

3

Amount Per Serving: Calories: 380Total Fat: 13gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 10gCholesterol: 0mgSodium: 857mgCarbohydrates: 55gFiber: 16gSugar: 10gProtein: 16g

Nutrition information is calculated automatically by an online tool at Nutritionix. It is not always accurate. Please use your own tools to check if you rely on this information.

Did you make this recipe?

I'd love to see! Tag @trialandeater on Instagram and hashtag it #trialandeater . Want more recipe and meal ideas? Click here to add your name to the list for our exclusive emails!

 

 

Sweet Chili Cream Cheese Dip - a super easy, 4 ingredient appetizer that is perfect for a party snack or sharable dip. Sweet and spicy and delicious!
Previous
Sweet Chili Cream Cheese Dip
Irish Pub Potato Nachos Recipe - potato slices with cheddar cheese, jalapeno, green onion, corn salsa and tomato salsa
Next
Irish Pub Potato Nachos

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Kas

Wednesday 12th of August 2020

This is Amazing! Thank you for sharing! I love Easy & Healthy recipes..

Diane Naaktgeboren

Friday 7th of February 2020

This would be delicious as the filling for a stuffed tomato.

Sandhya

Monday 9th of September 2019

This delicious recipe attract my eyes. It is a quick recipe to prepare. I am going to try. Thanks.

Kelly

Sunday 1st of September 2019

This chickpea salad is delicious! I wasn’t sure how it would turn out and hold together, but it’s great. I’m not a strict vegan - really just try to eat more veggies & less dairy, so I look for recipes that don’t call for weird ingredients. This one’s a winner!

Jamie

Sunday 14th of July 2019

I made this recipe for my family for lunch, it was so easy and so delicious, I would make this again and again for sure. Instead of chopping up red onions I just did sliced red onion and sliced tomatoes on top of the mashed avocado and chickpeas and had it on a slice of whole grain bread , yum!!