Smashed Chickpea and Avocado Sandwich

June 06, 2023

Tired of the same ol sandwich? It’s time for a sandwich shake up-Smashed Chickpeas and Avocado on sourdough is the bomb. It’s vegan, fast, and packed with protein. More importantly, it’s delicious!! If you’re looking for a quick and healthy lunch idea-this is it. 

Tip:Can be served open face, or in a lettuce wrap, too.



15 minutes


Easy, Lunch


American, Vegan


2 people, 3 people


1.1 (15ounce) can of chickpeas or garbanzo beans
2.1 large ripe avocado
3.¼ cup fresh cilantro, chopped
4.2 tablespoons green onion, chopped
5.Juice from 1 lime
6.Salt and pepper, to taste
7.Sourdough Bread or Whole grain
8.Butter Lettuce or Romaine
9.Sweet & Spicy Mustard

Optional Toppings

1.Sliced tomato
2.Sprouts: sunflower or alfalfa or broccoli
3.Spicy mustard



Prepare Chickpeas.

Rinse and drain chickpeas. Place on paper towel to dry. Option to remove some of the outer skins.


Prep Veggies.

Chop fresh cilantro, set aside. Chop green onion-set aside.


Combine Ingredients.

In a medium bowl, using a fork or potato masher, smash the chickpeas and avocado together. Add in cilantro, green onion, lime juice and mix together. Season with salt and pepper, to taste. 


Assemble Sandwich.

Toast sourdough bread, then smear mustard or condiment of your choice on the bottom slice of bread. Layer lettuce & tomato. Add desired amount of chickpea/avocado mixture and top with sprouts, if using. Spread another layer of mustard/condiment to top slice of bread. The right sandwich arrangement will ensure you experience every ingredients flavor and texture. 

Makes a great open face sandwich or wrap, too.


To keep leftovers from browning, cover top with saran wrap & place in airtight container.

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