Smashed chickpeas avocado sandwich A Nutritious, delicious and Vegan sandwich Recipe that is packed with proteins. This makes Your Perfect Healthy Lunch.
When it comes to nutritious, protein-packed lunch options, our Smashed Chickpeas Avocado Sandwich stands out. This easy-to-make, vegan-friendly meal is a game changer for anyone looking to elevate their daily diet. Packed with flavours, vitamins, and proteins, this sandwich not only appeals to your taste buds but also caters to your health.
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To make this sandwich I have combined, wholesome ingredients that create a flavorful, hearty meal. Creaminess of a ripe avocado, pairs beautifully with the slightly crunchy texture of the smashed chickpeas. To add a kick to the meal,I add pickled jalapeños and pickled cucumbers, the tangy notes cut through the creamy avocado and chickpea mix.
Why I love this smashed Chickpeas avocado sandwich
- The Smashed Chickpeas Avocado Sandwich is a quick lunch idea that offers a healthy blend of plant proteins from chickpeas and monounsaturated fats from avocados.
- A perfect fusion of health and taste, this sandwich is also a favorite among those following a vegan or vegetarian diet.
- Its versatility allows you to make it in advance, proving to be a perfect choice for meal prepping.
- This satisfying, sandwich is part of plant based, healthy recipes that provide both nutrition and taste in equal measures.
Ingredients
For this smashed chickpeas avocado Sandwich recipe, you'll need the following ingredients:
- Whole grain bread: If you are looking to make it gluten-free make sure to check the label on bread.
- Avocado: Choose a ripe one
- Cooked or canned chickpeas: Both work good in the recipe I prefer home cooked chickpeas. If you are using canned chickpeas rinse them first.
- Fresh cucumbers
- Pickled cucumbers
- Pickled jalapeños
- Salt and pepper, to taste
- Lemon juice, to maintain the avocado's vibrant color
How To Make It
To make the vegan smashed chickpeas avocado sandwich, start by toasting your bread slice until it's golden brown. While it's toasting, in a bowl, combine the chickpeas and ripe avocado. Use a fork to smash them together until you achieve a chunky paste. Add a sprinkle of salt, a dash of pepper, and a squeeze of fresh lemon juice. Spread this mixture generously on your toasted bread, then top with slices of fresh and pickled cucumber, and a scattering of pickled jalapeños.
Is it healthy?
Absolutely. The avocado toast serves as a great source of healthy fats from avocado, fiber from the whole grain bread and chickpeas, and a good dose of plant protein. Plus, the addition of fresh and pickled veggies adds vitamins and probiotics to your breakfast plate.
For those monitoring their glucose levels, this meal is indeed diabetic-friendly due to the low-glycemic index of chickpeas and whole grain bread. Always consult your dietitian to ensure it fits into your personalized meal plan.
Tips For Making Best Chickpeas Sandwich
- The key to a perfect Smashed Chickpea Avocado Sandwich lies in the chickpea-avocado mix.
- Mash your chickpeas to a consistency that still has some chunks for texture.
- Use perfectly ripe avocado.
- Add in your spices, lemon juice, and a touch of olive oil to make a spread that's creamy yet hearty.
Can You Make It in Advance? Serving Suggestions
Absolutely! This sandwich is perfect for meal prep. You can make the chickpea-avocado mixture in advance and store it in the fridge. When you're ready to eat, simply spread it on your bread, add your veggies, and enjoy.
For serving, pair it with a fresh salad or a bowl of vegetable soup for a full, satisfying meal. Whether you're packing it for lunch or serving it for a quick dinner, this Smashed chickpeas sandwich is perfect.
Serving Suggestions
Pair it with a fresh green salad or a fruit salad. The fresh, crisp textures of the salad balance the creaminess of the avocado and chickpeas. For a beverage, a hot cup of green tea or freshly squeezed orange juice compliments the meal perfectly.
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📖 Recipe
Ingredients
- 2 slices whole grain bread gluten-free if required
- 1 avocado ripe
- 1 cup cooked or canned chickpeas drained and rinsed
- 1 fresh cucumber sliced
- 4 pickled cucumber slices
- 2 pickled jalapeños sliced
- Salt and pepper to taste
- Fresh lemon juice to taste
Instructions
- Place your slices of whole grain bread in the toaster and toast until golden brown.
- While your bread is toasting, prepare your avocado and chickpea spread. In a medium bowl, add your drained chickpeas and the flesh of the ripe avocado.
- Use a fork or a potato masher to smash the chickpeas and avocado together until you achieve a chunky paste.
- Season your chickpea and avocado mix with salt, pepper, and a squeeze of fresh lemon juice. Mix well to combine.
- Once your bread is toasted to your liking, spread a generous layer of the chickpea and avocado mix onto each slice.
- Top your smashed chickpeas avocado toast with slices of fresh cucumber, pickled cucumber, and pickled jalapeños. You can add as much or as little as you like, depending on your preference.
- Serve your vegan smashed chickpeas avocado toast immediately for the best texture and flavor.
- If you've made the chickpea and avocado mix in advance, store it in an airtight container in the refrigerator and assemble your toast just before you're ready to eat.
Notes
- You can add as much or as little as you like, depending on your preference.
- Serve your vegan smashed chickpeas avocado toast immediately for the best texture and flavor.
- If you've made the chickpea and avocado mix in advance, store it in an airtight container in the refrigerator and assemble your toast just before you're ready to eat.
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