Smashed Chickpea Avocado Salad Sandwich
Your meal prep lunches just got easier AND tastier thanks to this Smashed Chickpea Avocado Salad Sandwich! It’s creamy and savoury, with lots of bright lime flavour.
This Smashed Chickpea Avocado Salad Sandwich is going to be a hit for you, friends. It’s a top class, easy to make, easy to pack, and easy to eat sandwich. What’s not to love?! It starts with chickpeas, avocado, and lots of great seasonings, all literally “smashed” together to create this masterpiece. Layer it onto a good bread (like my Gluten-Free Sandwich Bread!) with your favourite toppings and enjoy a perfect vegan lunch!
Why This Smashed Chickpea Salad Sandwich Will Be Your Go-To Lunch
I make this recipe whenever I have several avocados ripen all at once and we’ve had our fill of my Easy Guacamole and Avocado Toast. Even my toddler gobbles it up! Here’s what makes this sandwich such a win.
- Easy to make your own. This smashed chickpea avocado sandwich is easily customisable, so if you want to add some spice, chopped onions, curry powder, or anything else you like, you definitely can.
- It doesn’t turn brown. I know you guys worry about that a lot with avocado. Thanks to all the lime in this recipe, it’s safe and sound and green, even up to two days later!
- Super satisfying. Between the fats in the avocado and the protein in the chickpeas, this is a great vegan lunch option for fueling you through the rest of your day. You won’t be hungry until dinner!
Notes on Ingredients
Here’s what you’ll need to grab at the grocery store to make these smashed chickpea salad sandwiches. Scroll down to the recipe card to find the ingredient quantities and recipe instructions.
- Avocado – This is what makes the salad creamy! Make sure your avocado is perfectly ripe.
- Chickpeas – You can use dried chickpeas instead if you’d like. You’ll need 1 1/2 cups of cooked dried chickpeas.
- Parsley
- Salt and pepper
- Lime juice – Use freshly squeezed lime juice for the best flavour.
- Garlic powder – This adds lots of savoury goodness without the sharpness of fresh garlic.
- Red pepper flakes – Optional, for some heat.
- Sandwich bread and toppings – I like keeping it simple with thick slices of tomato and lettuce, but you can also use sliced cucumbers, sprouts, microgreens, or vegan cheese.
How to Make a Smashed Chickpea Avocado Salad Sandwich
This recipe is easy as can be! Here’s what you’ll need to do.
- Make the salad. Add everything but the bread and toppings to a bowl. Mash with a potato masher or fork, then season to taste.
- Assemble. Add the salad to bread and layer with lettuce, tomato, or your desired toppings.
More Ways to Serve Smashed Chickpea Avocado Salad
Your options go beyond sandwiches! I’ve been making this smashed chickpea salad recipe for years and I’ve got plenty of ideas for using it.
- Avocado toast. Spread it onto crusty bread (I love this No Knead Bread!), add some sliced tomato or Carrot Lox, then drizzle with Balsamic Glaze.
- Pitas and wraps. Tuck the salad into pita pockets, lavash, or tortillas.
- Cucumber bites. Add a spoonful of the salad mixture onto slices of cucumbers—or just dip the cucumbers into the salad.
- Stuffed veggies. Scoop the salad into a hollowed out tomato, or a halved avocado or sweet bell pepper.
Meal Prep Tips
I would recommend making the smashed chickpea salad the night before you need it or even quickly in the morning (smash the other ingredients together the night before, then add the avocado for a quick 2 minute addition). That way your avocado is nice and fresh!
How to Store Leftovers
Refrigerate the smashed chickpea salad in an airtight container for up to 2 days, or make the sandwiches, wrap them in plastic, and store those for up to 2 days. The avocado may start to discolour a bit, but the acid in the lime juice should keep it from turning completely brown.
More Tasty Vegan Sandwiches
Enjoy friends! If you make this smashed chickpea salad sandwich recipe, please snap a photo and tag #jessicainthekitchen on Instagram! We’d also love it if you would leave a comment below, and give the recipe a rating! Thanks so much!
Smashed Chickpea Salad Sandwich
Ingredients
- 1 medium ripe avocado
- 1 can chickpeas, 15 oz, 425g
- 2 tablespoons chopped parsley, 3g
- salt and pepper to taste
- juice of two limes
- 1 teaspoon garlic powder, 3g
- Red pepper flakes, optional + sandwich bread and toppings (tomatoes and lettuce)
Instructions
- Add all of the ingredients except the sandwich bread, lettuce and tomatoes into a bowl. Using a potato mashed, or a fork, mash them all together until combined. Taste and add more salt and pepper if desired.
- Scoop some into a sandwich with your favourite toppings and enjoy! OR, enjoy as avocado toast with a little bit of balsamic vinegar on toasted bread. Enjoy!
Notes
- Meal prep: I would recommend making this the night before you need it or even quickly in the morning (smash the other ingredients together the night before, then add the avocado for a quick 2 minute addition). That way your avocado is nice and fresh!
- Storing leftovers: Refrigerate the smashed chickpea salad in an airtight container for up to 2 days, or make the sandwiches, wrap them in plastic, and store those for up to 2 days. The avocado may start to discolour a bit, but the acid in the lime juice should keep it from turning completely brown.
Disclaimer: Although jessicainthekitchen.com attempts to provide accurate nutritional information, kindly note that these are only estimates. Nutritional information may be affected based on the product type, the brand that was purchased, and in other unforeseeable ways. Jessicainthekitchen.com will not be held liable for any loss or damage resulting for your reliance on nutritional information. If you need to follow a specific caloric regimen, please consult your doctor first.
This quick recipe is full of flavor and was so filling. This reminds me of the texture of tuna, which was one of my favorite foods when I wasn’t a vegan. I absolutely loved this and will be making it again!
Thanks so much Nena! We’re so happy that you’re satisfied.