Smashed Chickpea Avocado Salad (Print View)

Creamy chickpea and avocado salad combines with fresh herbs, layered on toasted bread for a nourishing sandwich.

# Components:

→ Chickpea-Avocado Salad

01 - 1 can (15 oz) chickpeas, drained and rinsed
02 - 1 ripe avocado, pitted and scooped
03 - 2 tablespoons vegan mayonnaise or regular mayonnaise
04 - 1 tablespoon freshly squeezed lemon juice
05 - 1 teaspoon Dijon mustard
06 - 2 tablespoons red onion, finely diced
07 - 1 tablespoon fresh parsley, chopped
08 - 1/4 teaspoon garlic powder
09 - Kosher salt and freshly ground black pepper, to taste

→ Assembly

10 - 4 slices whole-grain or sourdough bread, toasted
11 - 1 cup mixed greens such as arugula, spinach, or lettuce
12 - 4 thin slices tomato
13 - Cucumber ribbons or sprouts, optional

# Directions:

01 - In a medium mixing bowl, mash the chickpeas and avocado with a fork, leaving some of the chickpeas partially chunky for texture.
02 - Add the vegan mayonnaise, lemon juice, Dijon mustard, finely diced red onion, chopped parsley, garlic powder, salt, and black pepper to the bowl. Stir the mixture thoroughly until all ingredients are evenly incorporated.
03 - Toast all bread slices in a toaster or toaster oven until golden brown.
04 - Evenly spread the chickpea-avocado mixture over two slices of toasted bread. Top with mixed greens, tomato slices, and, if desired, cucumber ribbons or sprouts. Close each sandwich with a remaining bread slice.
05 - Cut each sandwich in half. Serve immediately.

# Expert Advice:

01 -
  • Quick to make no cooking required so lunch appears in ten minutes
  • Relies on budget friendly pantry staples like canned chickpeas and versatile avocado
  • Naturally vegetarian and easily made vegan or gluten free
  • Keeps well for a couple of days in the fridge so you can prep ahead
  • Truly satisfying with hearty whole grains and fiber packed beans
02 -
  • High in fiber and protein so it will keep you satisfied through the afternoon
  • Adaptable for vegan or gluten free diets just switch out the bread or mayo
  • Perfect for make ahead meal prep as the salad base keeps well in the fridge
03 -
  • Always toast the bread even lightly to help it stand up to the creamy filling For an extra burst of brightness taste after mixing and add an extra squeeze of lemon juice Make sure you do not over mash the chickpeas for a more interesting bite
  • If onions make the salad too sharp soak the diced red onion in cold water for ten minutes before mixing And never skip the fresh herbs They are what takes this lunch from basic to deliciously memorable
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