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Two smashed chickpea avocado salad sandwiches stacked on cutting board

Smashed Chickpea Salad Sandwich

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Your meal prep lunches just got easier AND tastier thanks to this Smashed Chickpea Avocado Salad Sandwich recipe. The perfect vegan lunch!
Course Lunch, Sides
Cuisine American
Prep Time 15 minutes
Total Time 15 minutes
Servings 4 servings
Calories 280
Author Jessica Hylton

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.

Nutrition

Calories: 280kcal | Carbohydrates: 40g | Protein: 11g | Fat: 10g | Saturated Fat: 1g | Sodium: 86mg | Potassium: 628mg | Fiber: 13g | Sugar: 6g | Vitamin A: 289IU | Vitamin C: 19mg | Calcium: 75mg | Iron: 4mg