This smashed avocado and chickpea salad is an easy vegan recipe to throw together for a healthy lunch or dinner with only 5 main ingredients (plus bread if you want to make it a sandwich). Also a great alternative to plain avocado toast!
YOU GUYS.
If you like chickpeas and avocado, you’re going to love this sandwich.
I happen to love both, so this is going to be on constant rotation for meal planning now.
It’s SUPER simple!
Get a can of chickpeas, an avocado, half a lemon and salt.
Then you’re going to mash it all together!
Sometimes the chickpeas are harder to mash down but the idea is more to make sure the avocado is mashed.
Mix in cilantro (try with parsley if you hate cilantro).
Personally I think the crunch factor is really important in a mashed salad like this, so I highly recommend adding red onion.
You could also use celery for crunchiness if you’re not a fan of the onion, or even vegan bacon would be good with this!
You can ditch the bread altogether if you want to eat it now, or choose to wrap in some lettuce. Or even use as a dip.
I’ve tried this with hamburger buns, kaiser rolls, or regular sandwich bread – I don’t discriminate!
Optional (but delicious toppings) include tomato slices, baby spinach, or more red onion.
I’ve also tried it with a dash of turmeric on top for extra health benefits! (Or try it with this turmeric drink before eating!)
Smashed Avocado and Chickpea Salad
This smashed avocado and chickpea salad is an easy vegan recipe to throw together for a healthy lunch or dinner with only 5 main ingredients (plus bread if you want to make it a sandwich). Also a great alternative to plain avocado toast!
Ingredients
- 15 oz. chickpeas, (1 1/2 cups), drained and rinsed
- 1 cup avocado
- 1/2 lemon
- 1/4 cup chopped fresh cilantro
- 1/2 cup diced red onion, (more for serving as desired)
- sea salt, to taste
- sandwich bread, (optional, gluten-free if needed)
- tomato slices, for serving
Instructions
- In a medium bowl, smash rinsed chickpeas and avocado with a potato masher or fork.
- Squeeze in lemon juice and stir.
- Mix in chopped cilantro and red onion.
- Add salt to taste and spread on sandwich bread and tomato slices as desired.
- Store any leftovers in fridge for 2-3 days!
Notes
*Calories do not include your choice of bread.
Recipe adapted from Two Peas and Their Pod
Nutrition Information:
Yield:
3Amount Per Serving: Calories: 380Total Fat: 13gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 10gCholesterol: 0mgSodium: 857mgCarbohydrates: 55gFiber: 16gSugar: 10gProtein: 16g
Nutrition information is calculated automatically by an online tool at Nutritionix. It is not always accurate. Please use your own tools to check if you rely on this information.
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Melissa
Sunday 10th of September 2023
I just love this recipe!! I use a tortilla wrap and add arugula and hot sauce. One of my favorites.
Carol B
Wednesday 9th of August 2023
My family vegetarian complimented this several times as being really good on toast and she’d love to have it as a regular item in the menu. Thanks for the recipe! I store it in a guacamole keeper, from Amazon or Walmart.
https://www.kooihousewares.com/products/fresh-guacamole-keeper
Kelly
Wednesday 9th of August 2023
Great idea to keep it in a guacamole keeper for leftovers! Glad the fam liked it :)
Kas
Wednesday 12th of August 2020
This is Amazing! Thank you for sharing! I love Easy & Healthy recipes..
Diane Naaktgeboren
Friday 7th of February 2020
This would be delicious as the filling for a stuffed tomato.
Sandhya
Monday 9th of September 2019
This delicious recipe attract my eyes. It is a quick recipe to prepare. I am going to try. Thanks.