The lightest, freshest, most delicious sandwich perfect for anytime of year is here! My Smashed Chickpea Avocado Salad is perfect on its own, or served on a sandwich, like it is here! My recipe is totally vegan, gluten-free, and packed with plant-based protein. Oh, and did I mention… there’s NO mayo in it? Yup! This recipe is proof that you can get a creamy, chickpea “salad,” sans the mayo!
Friends, have you started working on your New Year’s Resolutions? I know I have. Every year I find myself creating new resolutions, but to be honest, I rarely ever stick to them. But as we move into 2022, I’m choosing to do things differently this year. I’m going to do my best to stick to my resolutions, and see them through!
One of my resolutions moving into the new year is to eat less meat. Why? Because I want to explore how I feel without it! Back in the day, my husband and I both used to be vegan, but while I felt great at first, over time, I felt myself feeling lethargic and lacking energy. It was then that I decided to start experimenting with putting meat back into my diet, and almost instantly, I felt better.
Now, that’s not to say that I don’t fully understand or believe in the benefits of a vegetarian or vegan lifestyle – I do! Which is why you will find plenty of plant-based recipes on my blog!
But back to the resolutions. In the spirit of trying to eat less meat, I’ve been excited to create more plant-based recipes. And this one has to be one of my favorites!
Chickpeas are a fantastic plant-based option because they’re inexpensive, packed with protein, and so versatile! A can of chickpeas can be used so many different ways (and pro tip: the liquid from the canned chickpeas can be saved and used as an egg white substitute in baking!)
And this chickpea salad that we’re making to go on our sandwich is perfect for meal-prepping to, so you always have a delicious, plant-based meal on-hand! This recipe makes enough for 2 sandwiches, but is super easy to double (or triple!) if you need/want to. 🙂
What You Need to make This Chickpea Avocado Salad Sandwich
- Bread: You can absolutely use any bread you’d like in this recipe, but my favorites are either a nice, seedy bread, or sourdough!
- Chickpeas: Of course, we need chickpeas to make this salad sandwich!
- Avocado: As I mentioned earlier, avocado makes this chickpea salad creamy and delicious!
- Olive Oil: Olive oil is my favorite oil to use, because it’s heart-healthy and full of delicious healthy fats. Woohoo!
- Lemon: A squeeze of fresh lemon juice adds brightness and acidity.
- Persian Cucumber: Persian cucumbers are smaller and crispier than regular cucumbers, which makes them perfect for this recipe!
- Onion: Either green onion or red onion works great in this recipe!
- Seasonings: In this recipe, we’ll be using a combination of salt, pepper, and cumin. Yum!
- Garnishes / Sandwich Fillings: I love to add microgreens, sprouts, and sliced tomato to my sandwich, for an extra added punch of flavor and texture!
But Nicole, Why No Mayo?!
If you’ve ever made chickpea salad before (or chicken salad), then you’ll know that the traditional recipe uses mayo. And while mayo itself isn’t vegan, and true, vegan mayo does exist, there’s a very good reason as to why this recipe does not use mayo: it doesn’t need it. Instead this recipe gets its creaminess from the smashed avocado. I promise it’s still just as creamy and delicious!
How to Make This Chickpea Avocado Salad Sandwich
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Start by rinsing and draining your chickpeas.
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In a large bowl, add in the chickpeas, avocado, and olive oil, and mash using a fork or potato masher, making sure to leave some bigger pieces for texture purposes.
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Next, dice your Persian cucumber and green onion and add it to the bowl alongside the cumin, salt, pepper, and lemon juice.
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Mix everything together well, then taste and adjust seasonings as needed.
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Next, start assembling your sandwiches. Slice 4 slices of your bread of choice and toast them.
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Then, take 2 slices and add 1/2 of the chickpea mixture to each one.
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Add your fillings of choice on top – I recommend micro greens, sprouts, and/or some sliced tomato.
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Then, place the remaining slice of bread on top of each one.
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Slice your sandwich in half, and enjoy!
I hope you guys love this recipe! If you make it, be sure to leave a comment below and let me know what you think! And if you post to Instagram, I repost your remakes on my IG stories! xx
Ingredients
For the Chickpea Avocado Salad
- 4 Slices Bread, I recommend using a hearty, seedy loaf, or sourdough!
- 1 16 Ounce Can Chickpeas, drained and rinsed
- 1 Large Avocado, ripe
- 1 Teaspoon Olive Oil
- 1 Lemon, juiced
- 1 Persian Cucumber, finely diced
- ¼ Cup Green Onion or Red Onion, chopped
- ¼ Teaspoon Cumin
- ½ Teaspoon Salt
- Pepper, to taste
For the Sandwich Filling
- Microgreens, chopped in half
- Sprouts
- Tomato, sliced
Instructions
- Start by rinsing and draining your chickpeas.
- In a large bowl, add in the chickpeas, avocado, and olive oil, and mash using a fork or potato masher, making sure to leave some bigger pieces for texture purposes.
- Next, dice your Persian cucumber and green onion and add it to the bowl alongside the cumin, salt, pepper, and lemon juice.
- Mix everything together well, then taste and adjust seasonings as needed.
- Next, start assembling your sandwiches. Slice 4 slices of your bread of choice and toast them.
- Then, take 2 slices and add 1/2 of the chickpea mixture to each one.
- Add your fillings of choice on top – I recommend micro greens, sprouts, and/or some sliced tomato.
- Then, place the remaining slice of bread on top of each one.
- Slice your sandwich in half, and enjoy!
Rate & review
SELECT A RATING and tell me what you think!
What others are saying
Equal parts easy and delicious- my favorite combo! Added some garlic powder, cayenne, and a few cherry tomatoes. Never did make a sandwich because my husband and I finished it all straight from the bowl!
Yay! That totally makes my day to hear that, Jennifer! Thank you so much for making this recipe, and for leaving such a sweet review! Also, your additions to this recipe sound absolutely delicious. Yum 🙂
Super yum & super simple! Made exactly as written. Don’t know how I never thought to mix the two ingredients before. This is the first recipe I’ve made from your site & I can’t wait to try more. Thanks for sharing.
Aww yay! First off, welcome to my site Toni, and second, thank you for making this recipe (and for leaving such a kind review)! I am so glad this recipe turned out so well for you. Also the chickpeas + avocado is my favorite! 🙂
Made this today- yum! Added some garlic powder too. Instead of mashing I threw this into the food processor and gave it 3-4 pulses. Super easy, will have this in my lunch rotation.
Yum! That sounds so perfect, Kelly! Thank you so much for making this recipe, and for leaving such a kind review!
This is OUT OF THIS WORLD! The ingredients so simple and the end result truly delicious! Thank you, Nicole!!!
Woohoo! Gaby, I am so thrilled to hear that you loved this recipe! Thank you so much for making it, and for your sweet review!