Chickpea Avocado Sandwich

By Rena |

Who knew chickpea avocado salad layered in a sandwich could be so good? This chickpea avocado sandwich recipe is truly the best and features amazing flavors from fresh garlic, lemon juice, and cilantro. Paired with soft bread slices and juicy tomatoes, this hearty sandwich recipe is perfect for both lunch and dinner.

two chickpea avocado sandwiches with tomato and cilantro

Smashed chickpea and avocado salad are perfect. Layered in a sandwich? Sold. This chickpea salad and avocado sandwich is so easy to make within minutes and will have your tummy full immediately.

Make this chickpea and avocado sandwich whenever you are looking for something quick, easy, and delicious. You can spruce it up to your liking with lettuce, different types of tomatoes, and herbs. The options are endless for this simple sandwich recipe.

Everything is prepared in the food processor until just combined–then layered between two fluffy bread slices. This chickpea salad is not too creamy and not too thick; just the right amount of texture. Salt and pepper are used to season the chickpea salad to perfection and yield delicious results!

top view of avocado chickpea sandwich with tomato on bread slices

Why This Chickpea Smash Sandwich is the Best

  • Delicious and filling: The chickpeas are smashed with fresh avocado and create the best creamy base for the sandwich. Chickpeas are high in protein and make this sandwich extra filling. The fresh ingredients create an avocado and chickpea salad that is both refreshing and bright.
  • Simple to make with little steps: With minimal steps, you’ll have a sandwich ready in no more than five minutes. Easy enough? Just place all of the main ingredients in the food processor and transfer them to your tasty sandwich.
  • Hearty and Healthy: Avocados are high in healthy fats and fiber as well as chickpeas. You’ll get plenty of nutrients in this simple avocado salad. Use your favorite fiber-enriched bread to really elevate this recipe.
  • Perfect for any time of the day: Enjoy this sandwich for brunch, lunch, or dinner! Sandwiches are great for whenever you don’t want to put a lot of work into the kitchen but still have delicious and filling flavors.

avocado salad with chickpeas on bread slices with tomato

Ingredients for Chickpea and Avocado Sandwich

You can find most of these items at your local market or even online. You may even have these items already in your kitchen!

bread slices, chickpeas, celery, cilantro, lettuce, tomato, lemon, garlic, and avocado

Chickpeas: Canned chickpeas are quick to use and so simple to prepare. Be sure to halve the chickpeas because you will not put all of them into the food processor.
Avocado: Fresh avocado is combined with chickpeas to create the ultimate salad combination. Be sure your avocados are soft to the touch but not too soft.
Lemon: Bright lemon juice is spritzed onto the rest of the ingredients to highlight the natural flavors. You can also use bottled lemon juice.
Cilantro: Fresh leafy cilantro provides plenty of herbal flavors and tasty notes to the sandwich recipe. You can also use fresh parsley.
Garlic: One garlic clove is combined into the salad and makes the chickpea smash robust and savory. Garlic powder will also work.
Salt and pepper: Kosher sea salt and pepper are used to season the salad to your liking. If you feel like you need more salt, then just add a little extra! You can also compensate with extra lemon juice.
Celery: Freshly chopped celery provides texture to the sandwich. You don’t have to put the celery into the food processor.
Tomato: One juicy beef tomato is best for the sandwich because they are rich in flavors and usually straight from the garden.
Butter lettuce: Leafy buttery lettuce provides extra freshness to the chickpea and avocado salad recipe. You can use romaine lettuce or any kind of leafy lettuce.
Whole wheat bread: Whole wheat bread contains more fiber than traditional white bread and is our go-to for most sandwiches. Feel free to toast the bread slices before serving for extra crunch.

How to Make This Mashed Avocado Sandwich

First, measure all of your ingredients to save yourself some time. Place the ingredients in separate groups so they are easy to access.

pulsing chickpeas, avocado, and cilantro in food processor

Next, place half of the drained and rinsed chickpeas into the food processor. Next, add the fresh avocado, lemon, cilantro, and garlic. Season the combination with salt and pepper.

Pulse the ingredients in the food processor several times until everything is minced but not a paste. You don’t want the ingredients to get over-processed. We love this recipe because the chickpea and avocado salad is just the right consistency.

avocado smash in bowl with chickpeas and celery

Next, transfer the mixture to a mixing bowl, then stir in the remaining chickpeas and the chopped celery.

avocado smash on lettuce with tomatoes

Spread the salad over two slices of bread until evenly covered. Top the chickpea mash with tomato slices and lettuce leaves.

Close the sandwich by carefully combining the bread slices, then serve and enjoy!

front view of avocado chickpea sandwich with lettuce and tomatoes

Recipes Notes and Tips

  • Be sure your avocado is ripe enough. If the avocado is too hard, it is not ready to use. Too soft? Probably won’t be good in this recipe.
  • Ripe tomatoes are best for this sandwich because they are richer in flavor and have much more depth.
  • You can use either cilantro or parsley. We like parsley.
  • Store the chickpea and avocado salad in an airtight container in the refrigerator for up to three days or just before the avocado browns.
  • Make a chickpea salad wrap by using a tortilla.
  • Consider toasting the bread if you like.

side shot of chickpea and avocado sandwich stacked on each other

Frequently Asked Questions

How do you make avocado chickpeas?

Just combine the two in the food processor until lightly combined or mash with a spoon! If using a spoon, you will want to cook the chickpeas on the stovetop for about five minutes.

Are canned chickpeas cooked?

Yes, canned chickpeas have previously been cooked! Just drain and rinse the beans. They are ready to eat. If you like to make chickpeas from scratch you can buy the dry legumes and cook them on your stovetop until they are soft.

Are chickpeas carbs or protein?

Chickpeas contain healthy carbs with protein and will give you a nice energy boost. They are high in fiber and rich in vitamins and nutrients like calcium and magnesium.

top view of avocado chickpea sandwich with tomato on bread slices

What to Serve With This Chickpea Avocado Sandwich

Greek Quinoa Salad Bowl

Easy Fruit Salad

Air Fryer BBQ Cauliflower Wings

Protein Muffins

Asian Cucumber Salad

avocado salad with chickpeas on bread slices with tomato

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side shot of chickpea and avocado sandwich stacked on each other

Chickpea Avocado Sandwich Recipe

Who knew chickpea avocado salad layered in a sandwich could be so good? This chickpea avocado sandwich recipe is truly the best and features amazing flavors from fresh garlic, lemon juice, and cilantro. Paired with soft bread slices and juicy tomatoes, this hearty sandwich recipe is perfect for both lunch and dinner.
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Course: Main Course, Snack
Cuisine: American
Diet: Vegan, Vegetarian
Prep Time: 5 minutes
Total Time: 5 minutes
Servings: 4 servings
Calories: 265kcal
Author: Rena

Ingredients

  • 14.5 ounces canned chickpeas drained and rinsed
  • 1 avocado ripe
  • ½ lemon juiced
  • ½ bunch cilantro chopped
  • 1 garlic clove minced
  • Kosher sea salt to taste
  • Kosher black pepper to taste
  • 2 celery stalks chopped
  • 1 tomato thinly sliced
  • 4 butter lettuce leaves
  • 4 slices whole wheat bread or whole grain

Instructions

  • Place half of the chickpeas in a food processor.
  • Add in the avocado, lemon, cilantro, garlic and season to your taste with salt and pepper.
  • Pulse several times until everything is minced, but not make it into a paste.
  • Transfer the mixture into a mixing bowl and stir in the remaining wholechickpeas and chopped celery.
  • Spread the filling over 2 of your bread slices. Top with sliced tomato andlettuce. Close the sandwiches with the remaining 2 slices of bread

Notes

  • Be sure your avocado is ripe enough. If the avocado is too hard, it is not ready to use. Too soft? Probably won’t be good in this recipe.
  • Ripe tomatoes are best for this sandwich because they are richer in flavor and have much more depth.
  • You can use either cilantro or parsley. We like parsley.
  • Store the chickpea and avocado salad in an airtight container in the refrigerator for up to three days or just before the avocado browns.
  • Make a chickpea salad wrap by using a tortilla.

Nutrition

Calories: 265kcal | Carbohydrates: 35g | Protein: 11g | Fat: 11g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Sodium: 423mg | Potassium: 731mg | Fiber: 11g | Sugar: 4g | Vitamin A: 1374IU | Vitamin C: 25mg | Calcium: 108mg | Iron: 3mg
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