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.
Oh, no! I mixed it all up BEFORE I watched the video — didn’t realize the chickpeas need to be cooked first! No wonder I’m having such a hard time mixing it all up! Oh, well. I’ll try it cooked next time. Thx for the recipe!
Oh no! I hope it works out well the next time! You’re so welcome!
This looks so easy. How much is a serving? Trying to eat healthy and I’m trying to to figure out how to eat
Hi Jeanene! This recipe makes 4 sandwiches. We haven’t done our nutritional information for this recipe as yet so it’s hard to quantify how much a single serving would be. We will let you know once we have updated this recipe. Thanks for reading!
This was seriously delicious.
Being vegan and three weeks into an elimination diet (for a medical condition) that completely bans tofu and all other soy products, you can’t imagine how sick I’ve become of beans and chickpeas. Never saw THAT coming. But anyway, when I saw this recipe, I knew you weren’t going to let me down. And you didn’t. This is mighty delicious stuff! Thanks for creating it!
OH wow Jennifer! I’m so happy that I delivered with this recipe! You’re so kind, thank you again!
I made this sandwich already for the second time within a week today. It is so quick and easy to make and yet so very delicious and healthy!
Chickpeas and Avocado are two of my favorite foods, I wonder why I have never thought of combining them! Thank you very much for this recipe! 🙂
This was super filling and fairly simple. I would make it the night before (any sooner and the avocado would turn brown)
We’re so happy that you enjoyed this recipe Danielle! Thank you so much for reading and leaving such a nice comment!
OK. I am trying to like chickpeas, but the consistency of canned cp’s aren’t my favorite. They don’t need to be super soft…just softer than they are. How long do I need to cook them to make a difference, so they will be more “mashable”?
Hi Stephanie,
No worries! It might be the can you’re buying too btw, so try a different brand! But you can boil them for like 10 minutes with a 1/4 teaspoon of baking soda and that should help!!
Had leftover Halal restaurant curry chickpeas in the refrigerator and a ripe avocado read just the title of recipe and knew what had to done. Smashed both together added a little more cayenne powder and a squeeze of lemon. This will go great as a side for bison burgers on ciabatta I’m preparing for lunch today. Thanks for the idea and recipe.
You’re so welcome!! Aww I’m so happy that you enjoyed!! 🙂
delicious!
Thanks so much Robin!!
I made this while my morning coffee brewed. Ate it for lunch on toasted sourdough with cherry tomatoes. It was fabulous and I would make it again and again!
Awesome Nikki We’re so happy to hear this!
My mouth is watering. I can hardly wait to try these new recipes, Vegan Tuna Sandwich and Smashed avocado and chickpea. Thank you so much!!!!
Awesome we’re so happy Francesca! Thank you for reading!
Loved this – added a Teaspoon of curry for a twist and even my meat eating Hubby loved it. Now that is success.
Awesome! We’re so happy that you and your husband like it Robin!
I always add a chopped up stalk of celery for a little extra crunch factor.
I like that addition John. Thanks for the review.