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Rachel White

Avocado Chickpea Salad Sandwich Recipe

A creamy vegetarian sandwich filling made with mashed chickpeas, ripe avocado, crunchy vegetables, and bright lemon packed between slices of hearty bread.

Print Recipe
Prep Time 15 minutes
Cook Time 5 minutes
Total Time 20 minutes
Servings: 4 servings
Calories: 420
Ingredients Method Notes

Ingredients
  

  • 1 can 15 oz chickpeas, drained and rinsed
  • 1 large ripe avocado
  • 1 tablespoon lemon juice
  • 2 tablespoons finely chopped red onion
  • 2 tablespoons chopped celery
  • 1 tablespoon chopped fresh parsley
  • ¼ teaspoon salt
  • ¼ teaspoon black pepper
  • 8 slices whole grain bread
  • 4 lettuce leaves
  • 4 tomato slices

Method
 

  1. Place drained chickpeas in mixing bowl.
  2. Mash chickpeas with fork until mostly broken but slightly chunky.
  3. Add ripe avocado and mash together until creamy.
  4. Stir in lemon juice, red onion, celery, and parsley.
  5. Season mixture with salt and black pepper evenly.
  6. Toast whole grain bread lightly in toaster or skillet.
  7. Spoon chickpea avocado filling generously onto four slices.
  8. Top each with lettuce leaf and tomato slice.
  9. Cover with remaining bread slices and press gently.
  10. Slice sandwiches in half and serve immediately.

Notes

Nutritional Values (Per Serving)

Calories: 420
Total Fat: 18g
Saturated Fat: 3g
Carbohydrates: 55g
Fiber: 12g
Protein: 14g
Folate: 35%
Iron: 18%
Vitamin C: 20%
Vitamin K: 25%
Magnesium: 15%

Additional Notes and Tips

  • Add Dijon mustard for extra tang.
  • Include sliced cucumber for more crunch.
  • Use sourdough bread for richer flavor.
  • Chill filling 20 minutes for firmer texture.
  • Store mixture separately and assemble fresh.