Smashed Chickpea Avocado Sandwich

Name: Smashed Chickpea Avocado Sandwich
Prep time: 15 min
Total time: 15 min
Ingredients: 3 Tbsp tahini; 2 Tbsp lemon juice; 1 Tbsp Dijon Mustard; 1 Tbsp apple cider vinegar; 1 ½ tsp coconut nectar or maple syrup, (or honey if you are not vegan); 1 ½ cups cooked chickpeas, (or 1 15 oz can of chickpeas, drained and rinsed); 1 avocado, (roughly chopped); ⅓ cup red onion, (finely chopped*); 2 Tbsp sunflower seeds; 1 Tbsp hemp seeds; 1 Tbsp capers, (finely chopped); 6 slices whole grain sourdough or your favorite gluten-free bread; ½ cucumber, (thinly sliced); 3 cups microgreens, (drizzled with a little olive oil and a pinch of sea salt)

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A 15-Minute Wholesome and Delicious Lunch

Looking for a quick, satisfying, and healthy lunch? This Smashed Chickpea Avocado Sandwich is your answer! Bursting with plant-based protein, fiber, and healthy fats, this sandwich is ready in just 15 minutes. It’s simple, flavorful, and perfect for a nourishing midday meal. Plus, it’s completely vegan and loaded with nutrients. Let’s dive in!

WHY YOU’LL LOVE THIS RECIPE:

Quick & Easy: Ready in 15 minutes or less.

Wholesome & Nourishing: Packed with protein-rich chickpeas, creamy avocado, fiber, and healthy seeds.

Flavorful: A mix of creamy, crunchy, and tangy flavors that keep you coming back for more.

Versatile: Perfect as a sandwich, wrap, or on top of a salad! Skip the bread and serve the chickpea avocado mix on a bed of greens with extra veggies or use a whole wheat or gluten-free tortilla or wrap instead of bread.

NUTRITION AND BENEFITS:

This Smashed Chickpea Avocado Sandwich is a powerhouse of nutrients:

Chickpeas: Rich in protein and fiber, keeping you full and energized.

Avocado: Loaded with healthy fats and fiber, promoting heart health and gut health.

Tahini: Adds a creamy texture and is a great source of calcium, iron and vegan protein.

Hemp & Sunflower Seeds: Provide plant-based protein, healthy fats, and a satisfying crunch.

Whole Wheat Sourdough: A fiber-rich base that adds a slight tangy flavor. Sourdough is easier to digest and has a lower glycemic index. And it’s delicious.

FREQUENTLY ASKED QUESTIONS

Can I make this gluten-free?
Absolutely! Just swap the whole wheat sourdough for your favorite gluten-free bread.

Can I store leftovers?
Yes! Store any leftover chickpea-avocado mixture in an airtight container in the fridge for up to 3 days. Just give it a quick stir before using.

Can I add other veggies?
Yes, feel free to get creative! Add finely chopped tomatoes or bell peppers for extra crunch and color.

This easy sandwich is proof that wholesome, plant-based meals don’t need to be complicated. With minimal ingredients and maximum flavor, this is a recipe you’ll return to again and again (I do). Enjoy it as a quick lunch, light dinner, or a grab-and-go option!

If you love this vegan sandwich recipe, check out these other wholesome vegan favorites: Mediterranean Inspired Mashed Chickpea Salad Sandwich, Portobello Mushroom Sandwich, Pear and Butternut Squash Sandwich, Quick Smashed Chickpea Salad Sandwich.

Made this quick and easy Smashed Chickpea Avocado Sandwich? Let us know what you think. Tag us on Instagram @mondaydreamsblog or share a comment below. Happy cooking!

Smashed Chickpea Avocado Sandwich

A quick and easy lunch that’s satisfying and delicious at the same time. This wholesome sandwich comes together in less than 15 minutes and is loaded with goodness. Rich in protein, fiber and healthy fats.

Course Breakfast, Main Course

Cuisine Mediterranean Diet Friendly, Plant-based, Vegan, Vegetarian

Keyword chickpea sandwich, easy recipes, healthy lunch ideas, healthy recipes, quick lunch, sandwich, vegan meals

Prep Time 15

Total Time 15

Servings 3 sandwiches

Ingredients

SMASHED CHICKPEA AVOCADO SALAD:

3 Tbsp tahini
2 Tbsp lemon juice
1 Tbsp Dijon Mustard
1 Tbsp apple cider vinegar
1 ½ tsp coconut nectar or maple syrup, or honey if you are not vegan
1 ½ cups cooked chickpeas, or 1 15 oz can of chickpeas, drained and rinsed
1 avocado, roughly chopped
⅓ cup red onion, finely chopped*
2 Tbsp sunflower seeds
1 Tbsp hemp seeds
1 Tbsp capers, finely chopped

SANDWICH:

6 slices whole grain sourdough or your favorite gluten-free bread
½ cucumber, thinly sliced
3 cups microgreens, drizzled with a little olive oil and a pinch of sea salt

Instructions

Add tahini, lemon juice, Dijon mustard, apple cider vinegar and coconut nectar or maple syrup to a medium bowl. Whisk to combine.
Add chickpeas and avocado and mash them with a fork, you can leave a few whole chickpeas for texture.
Add the rest of the ingredients and stir well to combine.
Make the sandwich: Toast the sourdough bread slices until golden brown. Spread the chickpea avocado mash generously onto one slide (the recipe makes 3 sandwiches), top with a few slices of cucumber and the microgreens. Place the remaining slice of bread on top.
Enjoy this delicious vegan sandwich!

Notes

*I don’t like the strong taste of raw onions, so I add the chopped onions to a small bowl and cover them with boiling water. After 10 minutes, I drain and rinse the onions with cold water. Bye-bye pungent taste, hello delicious mild flavor.

Gaby

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