Chickpea and Avocado Sandwich
A creamy, protein-packed sandwich featuring smashed chickpeas and ripe avocado, layered with crisp cucumbers and fresh microgreens. Ready in just 10 minutes, it’s a quick, nutritious, and delicious plant-based lunch option perfect for busy weekdays.
Equipment
- 1 medium mixing bowl
- Fork or potato masher
- Knife
- Cutting board
- Microwave-safe bowl
Ingredients
- 8 slices thick-cut multi-grain bread
- 16 oz canned chickpeas drained and rinsed
- 1½ small ripe avocados
- ½ lemon juiced
- 1½ tsp extra-virgin olive oil
- ½ tsp chili powder
- ½ tsp garlic powder
- ¼ tsp ground cumin
- Salt to taste
- Pepper to taste
- ½ Persian cucumber thinly sliced
- 1 cup microgreens
- Optional toppings: radishes pickled red onions, lettuce, tomato, couscous
Instructions
- Prepare the Chickpeas: Start by draining the canned chickpeas thoroughly and rinsing them under cold running water. This removes excess sodium and any canning liquid, ensuring a fresher flavor. Place the rinsed chickpeas in a microwave-safe bowl and microwave for 1 minute to slightly warm them, which makes mashing easier. Pat the chickpeas dry with a paper towel to remove extra moisture, which helps achieve a creamy yet firm texture in the salad.
- Mash the Chickpeas: Using a fork or potato masher, gently mash the chickpeas in the bowl. Aim for a chunky but spreadable consistency, leaving some whole chickpeas for texture. This step is important because it creates a hearty base that will hold the avocado and seasonings without becoming watery.
- Prepare the Avocado: Cut 1½ small ripe avocados in half, remove the pit, and scoop the flesh directly into the bowl with the mashed chickpeas. Mash the avocado and chickpeas together using your fork or masher until the mixture is creamy yet still slightly textured. This combination creates a rich, buttery base for the sandwich that is high in healthy fats and adds a smooth mouthfeel.
- Season the Mixture: Add 1½ teaspoons of extra-virgin olive oil and the juice of ½ a lemon to the mashed chickpea-avocado mixture. Sprinkle in ½ teaspoon chili powder, ½ teaspoon garlic powder, ¼ teaspoon ground cumin, along with salt and pepper to taste. Mix everything thoroughly until evenly combined. Taste and adjust seasoning as needed. The lemon juice brightens the flavors while the spices add warmth and depth.
- Prepare the Bread: Select 8 slices of thick-cut multi-grain bread. You can lightly toast the slices if you prefer a slightly crisp texture, which will contrast nicely with the creamy filling. Lay the slices flat on a clean cutting board for assembly.
- Assemble the Chickpea Avocado Base: Divide the chickpea-avocado mixture evenly in two portions. Spread one portion generously onto two slices of bread, creating a thick, even layer. Ensure the mixture reaches the edges to guarantee every bite is flavorful.
- Add Fresh Crunch: Layer 4–5 thin slices of Persian cucumber over the chickpea-avocado spread. Top with about ½ cup of microgreens. These fresh vegetables add a refreshing crunch and a nutritional boost, making the sandwich light yet satisfying. You can also add optional toppings like radishes, pickled red onions, lettuce, tomato, or even cooked couscous for extra texture and flavor.
- Complete the Sandwich: Place the remaining slices of bread on top of the layered mixture to close the sandwich. Press gently to hold all ingredients together, but avoid squashing the filling. Use a sharp knife to cut the sandwich diagonally for a visually appealing presentation and easier handling.
- Serve and Enjoy: Serve your Smashed Chickpea and Avocado Salad Sandwich immediately. It pairs beautifully with a side of soup, a handful of chips, or a fresh salad. The combination of creamy chickpeas, buttery avocado, crisp cucumber, and vibrant microgreens creates a perfect balance of flavors and textures in every bite.
- Storage and Tips: If you have leftover chickpea-avocado salad, store it in an airtight container in the refrigerator for up to 3 days. The avocado may brown slightly over time; a quick squeeze of lemon juice before serving revives its color and flavor. Assemble sandwiches just before eating for the best texture.
Notes
- Use ripe avocados for the creamiest texture; underripe ones may result in a firmer, less spreadable mixture.
- Gently mash the chickpeas rather than blending them for a satisfying, chunky texture.
- Adjust spices according to your preference—smoky paprika or a pinch of cayenne can elevate the flavor.
- For extra crunch, lightly toast the sandwich bread or add thinly sliced bell peppers.
- This recipe is versatile—swap microgreens for arugula, spinach, or kale for a different taste.
