Smashed Chickpea Salad Sandwich with Fresh Avocado
Chickpea Salad Sandwich
A zesty, protein-packed chickpea salad served on toasted sourdough with avocado. A quick and delicious lunch.
This smashed chickpea salad sandwich is my absolute go-to when I want a lunch that is both satisfying and incredibly fast to whip up. It is essentially a plant-based take on a classic tuna or chicken salad, using chickpeas as the base for a hearty texture that holds up beautifully against tangy lemon and fresh garden herbs.
What I love most about this recipe is its sheer versatility; you can pile it high on sourdough, stuff it into a whole-wheat pita, or even serve it over a bed of mixed greens for a lighter option. The combination of creamy avocado and crunchy red onion provides a wonderful contrast that makes every bite feel like a treat from your favorite local deli.
Nutrition (per serving)
Directions
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1
Place the drained and rinsed chickpeas in a medium mixing bowl and mash them roughly with a fork until most are broken but some texture remains.
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2
Add the mayonnaise, Dijon mustard, lemon juice, diced red onion, and chopped parsley to the bowl with the chickpeas.
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3
Stir everything together until well combined, then season with salt and black pepper to your liking.
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4
Toast the sourdough bread slices until they are golden brown and slightly crisp.
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5
Halve the avocado, remove the pit, and slice the flesh thinly. Arrange the avocado slices on two of the toasted bread pieces.
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6
Divide the chickpea salad evenly over the avocado, top with the remaining bread slices, and cut in half to serve.
Ingredients
- Canned chickpeas, drained and rinsed:15 oz
- Mayonnaise:2 tbsp
- Dijon mustard:1 tsp
- Fresh lemon juice:1 tbsp
- Red onion, finely diced:2 tbsp
- Fresh parsley, chopped:1 tbsp
- Sourdough bread slices:4 pieces
- Ripe avocado:1 piece
- Salt and black pepper:1 to taste
Tips & Notes
- To make this recipe vegan, simply substitute the mayonnaise with your favorite plant-based mayo or a tablespoon of tahini.
- If you like a bit of heat, add a pinch of red pepper flakes or a dash of hot sauce to the chickpea mixture.
- For extra crunch, try adding a tablespoon of chopped celery or sunflower seeds.
