Smashed Chickpea Avocado Sandwich
A quick and nourishing smashed chickpea avocado sandwich bursting with fresh dill and tangy pickles. Ready in just 5 minutes, this plant-based filling offers a protein-packed, fiber-rich alternative to mayonnaise spreads, perfect for healthy lunches or snacks.
Equipment
- 1 Potato Masher
- 1 Medium Mixing Bowl
- 1 Sharp Knife
- 1 Citrus Juicer
- Measuring Spoons Set
Ingredients
- 1½ cups cooked chickpeas or one 14-ounce can, drained and rinsed
- 1 ripe avocado peeled and pitted
- 3 tablespoons fresh lemon juice
- 1 large garlic clove finely minced
- 1 stalk celery diced small
- ¼ cup dill pickles finely chopped
- ¼ cup fresh dill chopped (adjust to taste)
- 2 green onions thinly sliced
- Pinch of sea salt
- Freshly ground black pepper to taste
- Bread or wraps of choice whole grain bread, bagels, pitas, or tortillas
- Lettuce or arugula leaves for layering
- Optional: mustard for spreading
Instructions
- Prepare the Chickpeas: Place the chickpeas in a medium mixing bowl. Using a potato masher or the back of a sturdy fork, gently press and mash them until they’re mostly broken down but still have some texture. A few whole chickpeas should remain for a pleasant bite.
- Add Creamy Avocado Base: Scoop the avocado into the bowl with the mashed chickpeas. Mix together until the avocado is fully incorporated, creating a creamy yet chunky mixture.
- Flavor the Mix: Add the freshly squeezed lemon juice, minced garlic, diced celery, chopped pickles, sliced green onions, and chopped dill into the chickpea-avocado blend. Stir everything thoroughly to combine all the vibrant flavors.
- Season to Taste: Sprinkle in the sea salt and black pepper. Give the mixture a final stir, then taste and adjust seasoning as needed. If you prefer a zestier flavor, add more lemon juice or a pinch more salt.
- Assemble the Sandwiches: Spread a generous amount of the chickpea avocado salad onto your chosen bread or wrap. Top with fresh lettuce or arugula leaves, and add a touch of mustard if desired. Close the sandwich with another slice or roll it up, and enjoy immediately.
Notes
- Chickpea Texture: For a chunkier salad, mash the chickpeas less. For a smoother spread, mash more thoroughly.
- Avocado Ripeness: Use a ripe avocado to ensure creaminess and easy mashing. If your avocado is underripe, the texture will be less creamy.
- Make-Ahead Tip: Prepare the chickpea avocado mixture up to 1 day in advance and store it in an airtight container in the refrigerator. Add fresh greens just before serving to maintain crispness.
- Variations: Feel free to swap dill pickles for bread-and-butter pickles for a sweeter note or add a pinch of smoked paprika for extra depth.
- Gluten-Free Option: Serve the filling on gluten-free bread or lettuce wraps for a grain-free alternative.