Chickpea Avocado Sandwich – healthy and protein-rich sandwich perfect to pack in a lunch box or as a meal on the go.

This mashed chickpea avocado sandwich is easy to make with basic ingredients and gets ready in 5 minutes. It is a perfect dish to take to work, school or a picnic.

Ingredients

For Filling: Chickpeas, avocado, salt, cumin powder, black pepper powder and coriander leaves.
Sauce: I have used Yogurt Herb Sauce to drizzle on the filling. Check the full recipe on the blog.
Vegetables: Fresh spinach leaves and lettuce.
Bread: I have used thick wholemeal bread but you can use any other bread of your choice.

See the recipe card for quantities.

Step by Step Instructions

Step 1: Cut the avocado in half, remove the pit, scoop out the flesh with the spoon and place it in a bowl.

Step 2: Mash it with a potato masher or fork until mushy.

Step 3: Drain and rinse canned chickpeas under tap water. Leave it in a strainer for a few minutes to drain the remaining water.

Step 4: Add chickpea to the bowl and mash with potato masher leaving some chunks for texture.

Step 5: Now add salt, pepper, coriander and mix until well combined. Check the taste and adjust the seasoning.

Step 6: Place lettuce on toasted bread. Then spread the avocado chickpea mixture on top.

Step 7: Now place some spinach leaves on top of the chickpea avocado mixture.

Step 8: Drizzle some yogurt herb sauce.

Step 9: Top with another toasted slice of bread.

Step 10: Cut the sandwich in half in the middle or diagonally.

mashed chickpea avocado sandwich placed on a wooden board.

Enjoy the healthy chickpea avocado sandwich immediately or pack it in a lunch box.

Substitutions and Variations

Spicy: Add red chilli flakes or a dash of hot sauce for a spicy kick.

Other Vegetables: Add chopped red onion, tomato slices, cucumber or any other vegetables of your choice for added nutrients.

Chickpea: I have used canned chickpeas but you can use dry peas if you have them on hand. Soak them overnight or at least for 6 hours in sufficient water. Next morning discard water and pressure cook until tender.

Sauce: Try spicy yogurt sauce or honey mustard sauce for flavour variation.

Storage

Store spinach, lettuce and filling separately in the fridge in airtight containers for a day if you plan it as part of meal prep. Squeeze lemon juice over the avocado chickpea mixture and stir well to prevent it from discolouration before transferring it to a container.

Assemble the sandwich when ready to serve or pack it in a lunch box.

Tips and Tricks

Ripe Avocado: Use ripe, soft and creamy avocados.

Texture: Leave some chunks of chickpea and avocado to have some texture in the sandwich instead of mashing them to a smooth paste.

Bread: Choose a thick bread that can hold up to the filling without getting soggy. Wholemeal, sourdough or a sandwich roll are the best options.

Looking for other sandwich recipes? Try these:

More Chickpea Recipes

KEEP IN TOUCH

Do let me know if you try this chickpea avocado sandwich recipe. If you like this recipe kindly consider rating it using stars in the comment section or on the recipe card to help more people find this recipe online. You can stay up to date by following me on Facebook, Pinterest, Instagram or subscribing to my Youtube channel. Or why not subscribe to my blog and get simple recipes straight to your inbox?