Our Healthy Smashed Chickpea and Avocado Salad Sandwich is the perfect choice for a quick, nutritious meal. This plant-based recipe combines creamy avocado with the protein-packed chickpeas, creating a delicious and satisfying sandwich that's ideal for busy weeknight dinners or wholesome lunches.
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A Smashed Chickpea and Avocado Salad Sandwich is a delicious blend of mashed chickpeas and ripe avocado, seasoned with fresh herbs and lemon juice. This mixture is spread onto toasted bread and topped with crisp vegetables, creating a healthy sandwich.
This "vegan tuna" is a popular choice among those seeking a plant-based alternative to traditional salads, offering a creamy texture without the need for mayonnaise.
If you like this lunch recipe, you may also love our Chicken Avocado and Egg Salad or Creamy Avocado Egg Salad.
Why We Love This Recipe:
Jump to:
- Quick and Easy: Ready in just 10 minutes, making it perfect for busy schedules.
- Healthy: You will feel good eating this plant-based protein-filled sandwich!
- Versatile: Can be customized with your favorite toppings and breads.
- Kid-Friendly: Mild flavors and creamy texture appeal to children.
Ingredients
- Chickpeas: Use canned chickpeas for convenience; just rinse and drain them.
- Avocado: Ensure it's ripe for optimal creaminess.
- Lemon Juice: Freshly squeezed adds a bright, zesty flavor.
- Dijon Mustard: Provides a subtle tanginess.
- Red Onion: Finely diced for a mild, sweet bite.
- Fresh Dill and Parsley: Chopped herbs add freshness; parsley is optional.
- Olive Oil: Adds richness and helps bind the mixture.
- Salt and Pepper: To taste.
- Rustik Bread: Toasted to golden perfection.
- Roma Tomato: Sliced thinly.Sprouts: Optional, for added crunch and nutrition.
A full ingredient list with exact measurements can be found in the recipe card below.
How to Make a Healthy Smashed Chickpea and Avocado Salad Sandwich
STEP ONE: Prepare the Chickpeas
Rinse and drain the canned chickpeas thoroughly. Pat them dry with a paper towel to remove excess moisture. This helps achieve the desired texture for the salad.
STEP TWO: Mash the Chickpeas and Avocado
In a mixing bowl, add the dried chickpeas. Using a potato masher or fork, mash about half of the chickpeas, leaving some whole for texture. Add the ripe avocado and continue mashing until the mixture is well combined but still slightly chunky.
STEP THREE: Mix in Flavorings
Stir in the lemon juice, Dijon mustard, diced red onion, chopped dill, and parsley (if using). Season with salt and pepper to taste. Mix until all ingredients are evenly incorporated.
STEP FOUR: Assemble the Sandwich
Toast the Rustik Bread slices until golden brown. Spread the smashed chickpea and avocado salad onto two slices of toasted bread.
Top with sliced Roma tomato and sprouts (if using). Place the remaining toasted bread slices on top to complete the sandwiches. Cut in half and serve immediately.
Substitutions & Variations
- Bread: Use gluten-free bread or whole-grain wraps for dietary preferences.
- Herbs: Swap dill and parsley with cilantro or basil for a different flavor profile.
- Mustard: Replace Dijon with whole-grain mustard or omit if preferred.
How Can I Customize this Recipe?
- Spicy Kick: Add a pinch of cayenne pepper or chopped jalapeños to the mixture.
- Mediterranean Twist: Incorporate chopped olives, capers, or sun-dried tomatoes.
- Kid-Friendly: Omit raw onions and add shredded carrots for sweetness.
Expert Tips for Success
👩🍳Jami's Pro Tips: Want to take this recipe to the next level? Check out my expert tips below for the best flavor, texture, and more meal prep hacks!
✔️ DO Peel the chickpeas by gently rubbing them between paper towels to remove the skins.
✔️ DO Use ripe avocados for easier mashing and better flavor.
✔️ DO Toast the bread just before assembling to maintain crispness.
Storage
Store any leftover chickpea and avocado salad in an airtight container in the refrigerator for up to 2 days.
To prevent browning, squeeze lemon juice on top and press plastic wrap directly onto the surface of the salad before sealing. Stir before using.
Recipe FAQs
To prevent sogginess, store the mashed chickpea and avocado mixture separately from the bread and toppings. Assemble the sandwich just before eating, and toast the bread to create a crisp barrier. If meal prepping, you can add lettuce to the bread to help keep it from absorbing moisture.
For Mediterranean flavor, add feta cheese, kalamata olives, or capers. For extra crunch, add shredded carrots, sliced cucumbers, or toasted sunflower seeds.
Yes! To meal prep, store the smashed chickpea and avocado mixture in an airtight container in the refrigerator for up to 2 days. To extend freshness, add a little extra lemon juice to prevent the avocado from browning. Keep the bread, toppings, and spread separate until ready to assemble to maintain the best texture.
More Vegetarian Recipes You'll Love ♥️
- Avocado Toast with Lemon and Dill
- Couscous with Roasted Veggies, Chickpeas, and Feta
- Mediterranean Chickpea Salad
- Chickpea and Herb Salad
- Mediterranean Veggie Wrap
Related Vegetarian Recipes
Did You Like This Vegan Tuna Recipe?
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📖 Recipe
Healthy Smashed Chickpea and Avocado Salad Sandwich
Equipment
- Mixing Bowl
- Potato Masher or Fork
- Knife and cutting board
- Toaster
Ingredients
- 1 15 ounce can chickpeas drained and rinsed
- 1 ripe avocado
- 2-3 tablespoons lemon juice
- 1 teaspoon Dijon mustard
- ¼ cup diced red onion
- 2 tablespoons fresh dill chopped
- 2 tablespoons fresh parsley chopped (optional)
- 2 tablespoons olive oil
- salt and pepper to taste
- 4 slices Rustik Bread toasted
- 1 roma tomato sliced
- sprouts for topping
Instructions
- In a mixing bowl, add the drained chickpeas. Using a potato masher, mash about half of the chickpeas until broken down, leaving some whole for texture.
- Add the ripe avocado and continue mashing until well combined.
- Stir in the lemon juice, Dijon mustard, salt, and pepper. Mix until evenly incorporated.
- Fold in the diced red onion, chopped dill, and parsley (if using).
- Stir in the olive oil last to create a smooth, well-blended texture.
- Toast the Rustik Bread slices until golden brown.
- Assemble the sandwich by spreading the smashed chickpea and avocado mixture onto two slices of toasted bread. Top with sliced roma tomato and sprouts. Place the remaining toasted bread slices on top to complete the sandwich.
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Notes
- Bread: Use gluten-free bread or whole-grain wraps for dietary preferences.
- Herbs: Swap dill and parsley with cilantro or basil for a different flavor profile.
- Mustard: Replace Dijon with whole-grain mustard or omit if preferred.
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