Easy Avocado Chickpea Sandwich (high protein)
This easy avocado chickpea sandwich is filled with chickpea smash and salad. It's a high protein, tasty and a healthy choice for lunch.
Servings: 3 sandwiches
Calories: 482kcal
Ingredients
- 240 g chickpeas (400g/14oz can drained)
- ½ red pepper (finely chopped)
- 1 avocado (ripe - flesh only, removing stone tips in notes)
- ½ red onion (finely chopped)
- 1 teaspoon garlic powder (or granules)
- 2 teaspoons dried oregano
- 1 teaspoon paprika
- 1 tablespoon vegan pesto
- 1 tablespoon lemon juice
- 1 handful fresh coriander (cilantro) (chopped)
- 1 pinch salt and pepper
Sandwich ingredients
- 6 slices wholemeal bread
- 3 tablespoons vegan mayo
- 3 handfuls spinach (or salad leaves)
- 1 large tomato (sliced)
- 3 teaspoons sriracha hot sauce (or sweet chilli sauce if you don't like hot sauce)
Instructions
- Add your cooked (I use canned chickpeas) chickpeas to a mixing bowl and mash with a fork. You can make it quite smooth or leave it with some texture.
- Now add the finely chopped pepper and red onion.
- Add the spices, herbs, salt and pepper to the chickpea mash.
- Now add the avocado, and pour the lemon juice over it before mashing it. The lemon juice will help prevent discolouring. Alternatively, mash the avocado with the lemon first before adding to the chickpea mash. I was using the chickpea smash in sandwiches the same day, so didn't bother being extra careful.
- Next add the pesto and coriander (or parsley if you don't like coriander).
- Mix well to combine.
- Now make your sandwiches. Spread both slices of bread (for each sandwich) with vegan mayo. Top the first slice of each sandwich with spinach (or salad leaves), then a generous layer of the smashed chickpeas.
- Add slices of tomato, then finish it off with a drizzle of sriracha (if you don't like hot sauce, sweet chilli sauce is a good option).
- Cut your smash chickpea salad sandwiches in half and enjoy!
Notes
Make the chickpea smash ahead
- Make up a batch of this vegan avocado sandwich filler and keep in an airtight container in the fridge for 3-4 days.
- I wouldn't recommend making this vegan sandwich filler for the freezer. It's quick to make so just make the mashed chickpeas up fresh.
- Cut the ripe avocado in half, the push the stone out from the back (where the skin is). If the avocado is ripe it will pop right out, then just scoop out the flesh with a spoon and mash.
Nutrition
Serving: 1 sandwich | Calories: 482kcal | Carbohydrates: 61g | Protein: 17g | Fat: 20g | Saturated Fat: 3g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 7g | Cholesterol: 0.01mg | Sodium: 466mg | Potassium: 1133mg | Fiber: 17g | Sugar: 11g | Vitamin A: 4235IU | Vitamin C: 61mg | Calcium: 204mg | Iron: 6mg
