You’ll love this modern twist on the classic sandwich that brings together two nutritional powerhouses: creamy avocados and protein-rich chickpeas! This plant-based creation has become a lunchtime favorite among health-conscious food lovers looking for quick, satisfying meals. By combining these simple ingredients with zesty lemon and your choice of fresh herbs, you’re about to discover how a few wholesome elements can transform into something extraordinary. The best part? What makes this sandwich truly special isn’t just its ingredients – it’s the story of how it came to be.
Key Takeaways
- Mash ripe avocados with drained chickpeas, lemon juice, salt, and pepper to create a protein-rich sandwich filling.
- The sandwich combines healthy fats from avocados with plant-based protein from chickpeas in under 10 minutes.
- Store the mixture in an airtight container with plastic wrap pressed on top to prevent browning for up to 24 hours.
- Toast whole grain bread before spreading the avocado-chickpea mixture for added crunch and texture.
- Add fresh herbs and additional toppings to customize the flavor profile of this versatile plant-based sandwich.
History
While avocado toast has dominated food trends in recent years, the combination of avocados and chickpeas as a sandwich filling emerged from the growing plant-based movement of the early 2010s.
You’ll find this innovative pairing gained popularity as health-conscious eaters sought protein-rich alternatives to traditional deli meats.
As more people discovered the versatility of chickpeas beyond hummus, creative home cooks began experimenting with mashing them together with avocados.
The result was an instant hit! This sandwich filling perfectly aligned with the rise of plant-based eating and the increasing awareness of sustainable food choices.
What started in vegetarian cafes and food blogs quickly spread to mainstream lunch spots, and now you’ll find variations of this satisfying sandwich on menus across the country.
Recipe
This protein-packed vegetarian sandwich combines the smooth, creamy texture of ripe avocados with hearty chickpeas to create a satisfying and nutritious meal. The mixture delivers a perfect balance of healthy fats and plant-based protein, making it an ideal choice for a filling lunch or light dinner option.
The preparation is straightforward and quick, requiring minimal ingredients and tools. The entire sandwich can be assembled in under 10 minutes, making it perfect for busy weekdays or when you need a quick but wholesome meal solution.
- 2 ripe avocados
- 1 can (15 oz) chickpeas
- 1 lemon
- 8 slices whole grain bread
- Salt
- Black pepper
In a medium bowl, mash the avocados until mostly smooth. Drain and rinse the chickpeas, then add them to the bowl and mash them together with the avocado, leaving some chickpeas partially whole for texture. Squeeze the juice of one lemon into the mixture, add salt and pepper to taste, and stir until well combined.
Spread the mixture evenly between four sandwiches using two slices of bread for each.
To ensure the best results, select avocados that yield slightly when pressed but aren’t overly soft. The sandwich filling can be stored in an airtight container for up to 24 hours; prevent browning by pressing plastic wrap directly onto the surface of the mixture and adding an extra squeeze of lemon juice before storing.
For added crunch and flavor, consider toasting the bread before assembling the sandwiches.
Cooking Steps
You’ll want to start by selecting perfectly ripe avocados that give slightly when pressed and thoroughly rinsing your chickpeas in cool water.
Next, mash your avocados in a bowl until smooth, then add the chickpeas and continue mashing while leaving some chunks for a satisfying texture!
Finally, spread your creamy mixture onto fresh whole grain bread slices and brighten up the flavors with a sprinkle of fresh herbs like parsley or dill.
Step 1. Select Ripe Avocados Carefully
Selecting perfectly ripe avocados makes all the difference in creating a creamy, flavorful sandwich filling.
You’ll want to choose avocados that give slightly when you apply gentle pressure with your thumb, but don’t feel too soft or mushy. The skin should be dark green to almost black in color.
Here’s a pro tip: If your avocados are too firm, place them in a paper bag with a banana or apple for 1-2 days to speed up ripening.
Once they’re ready, they should feel like a ripe peach when gently squeezed.
Check the stem end – if you pop off the small nub and see green underneath, you’ve got a perfect avocado! If it’s brown, the avocado may be overripe and have brown spots inside.
Step 2. Drain and Rinse Chickpeas
With perfectly ripe avocados ready to go, let’s prepare the chickpeas for our sandwich filling.
Start by opening your 15-ounce can of chickpeas and pour them into a strainer or colander. Under cool running water, thoroughly rinse the chickpeas until the water runs clear – this removes excess sodium and any metallic taste from the can.
Give the strainer a good shake to remove excess water. You’ll want your chickpeas fairly dry so they’ll mash well and won’t make your filling too watery. If you’re in a hurry, you can pat them with a clean kitchen towel or paper towels.
Now your chickpeas are ready for mashing! This simple prep step makes a big difference in the final taste and texture of your sandwich filling.
Step 3. Mash Ingredients Together
Place the peeled avocados in a medium mixing bowl and begin mashing them with a fork until they reach a mostly smooth consistency.
Now add your drained chickpeas to the creamy avocado base – this is where the magic happens! Mash the chickpeas into the mixture, but don’t overdo it. You’ll want to leave some chunks for that perfect, hearty texture.
Squeeze the fresh lemon juice over your mashed ingredients, letting the bright citrus notes enhance the natural flavors.
Season generously with salt and pepper to taste. Give everything a good stir until you’ve created a uniform mixture that’s still pleasantly chunky. The filling should look creamy and inviting, with visible pieces of chickpeas throughout!
Step 4. Spread Mixture Onto Bread
Now that your filling is perfectly mixed and seasoned, grab your favorite whole grain bread slices and get ready to build your sandwiches!
Lay out eight slices of bread on your clean work surface.
Using a spreading knife or spatula, divide the avocado-chickpea mixture evenly among four of the bread slices.
You’ll want about 1/2 cup of filling per sandwich – spread it right to the edges for complete coverage. The mixture should be thick enough to hold together but spreadable, creating a satisfying layer that won’t squish out when you bite into it.
Top each loaded slice with the remaining pieces of bread, and slice your sandwiches diagonally if desired.
They’re ready to enjoy right away while the bread is fresh and the filling at its creamiest!
Step 5. Season With Fresh Herbs
Fresh herbs elevate your avocado chickpea mixture from delicious to extraordinary! Grab a handful of fresh herbs like cilantro, parsley, or dill to add a burst of garden-fresh flavor and beautiful color to your sandwich filling.
Finely chop 1/4 cup of your chosen herbs and sprinkle them into the avocado-chickpea mixture. For a bolder taste, try combining two different herbs – cilantro and parsley create an amazing duo!
Don’t forget to gently fold the herbs throughout the mixture to ensure they’re evenly distributed. You’ll love how the bright, aromatic herbs complement the creamy avocado and hearty chickpeas.
Looking to amp up the flavors even more? Add a pinch of crushed red pepper flakes or a dash of garlic powder along with your fresh herbs!
Final Thoughts
Simplicity meets satisfaction in this protein-packed vegetarian sandwich that’ll become your new lunchtime favorite!
You’ll love how this versatile recipe adapts to your taste preferences while delivering the perfect balance of creamy and hearty textures in every bite.
Whether you’re meal prepping for the week or looking for a quick lunch solution, this avocado chickpea filling won’t disappoint.
You can easily double the recipe for larger gatherings or store portions for later use.
Remember to keep the filling fresh by following proper storage techniques, and don’t be afraid to experiment with additional toppings like sprouts, tomatoes, or cucumber slices.
This nutritious sandwich proves that plant-based eating can be both delicious and filling!
