Healthy & Special Diets > Vegan Recipes > Vegan Lunches > Vegan Salad Recipes

Chickpea and Avocado Salad Sandwich

A creamy and satisfying vegan chickpea and avocado salad sandwich. This sandwich is a delicious and nutritious lunch option, packed with protein, healthy fats, and fiber. Enjoy the combination of mashed chickpeas, creamy avocado, and fresh vegetables in a whole-wheat bread.

Prep Time
15 minutes
Cook Time
0 minutes
Servings
2
Ingredients
  • 1 can Chickpeas
  • 1 Avocado
  • 1/4 Red Onion
  • 1/4 Celery
  • 1 tablespoon Lemon Juice
  • 1 teaspoon Dijon Mustard
  • 1/4 teaspoon Salt
  • 1/4 teaspoon Black Pepper
  • 4 slices Whole-Wheat Bread
  • 4 Lettuce Leaves

Preparing the Chickpea Salad

Step 1: In a medium bowl, mash the drained and rinsed chickpeas with a fork or a potato masher until mostly smooth, leaving some chunks for texture.

Step 2: Add the ripe avocado to the bowl and mash it together with the chickpeas until well combined.

Step 3: Stir in the finely chopped red onion and celery.

Step 4: Add the lemon juice, Dijon mustard, salt, and black pepper to the bowl. Mix well until all ingredients are evenly distributed.

Making the Sandwich

Step 5: Spread the chickpea and avocado salad evenly on two slices of whole-wheat bread.

Step 6: Top with lettuce leaves, if desired.

Step 7: Cover with the remaining two slices of whole-wheat bread.

Serving

Step 8: Cut the sandwiches in half and serve immediately. This sandwich is perfect for a quick and healthy lunch.

Nutrition Facts Estimated per serving

Calories: Approximately 350-400kcal
Protein: 12-15g
Fat: 18-22g
Carbohydrates: 40-45g
Fiber: 10-12g

Other Important Considerations for Nutrition

This sandwich is a good source of plant-based protein, healthy fats, and fiber. Use whole-wheat bread for added fiber. For a spicier kick, add a pinch of red pepper flakes to the salad.

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FAQ

  • Can I use a food processor to mash the chickpeas?

    Yes, you can use a food processor, but be careful not to over-process them. Pulse the chickpeas a few times until they reach the desired consistency.
  • Can I add other vegetables to the salad?

    Absolutely! Feel free to add other vegetables like bell peppers, carrots, or cucumbers to this salad.
  • Can I use different types of bread?

    Yes, you can use your favorite type of bread. Whole-wheat, multigrain, or sourdough bread all work well.