Last Updated on November 19, 2020 by YourFoodBuddy
The avocado chickpea sandwich is a delicate and balanced vegetarian recipe, made with fresh and genuine ingredients, also perfect for those who follow a vegan diet.
When you’re looking for a delicious and hearty escape for busy days, the avocado chickpea sandwich is the answer. This sandwich recipe is by far a winner in the healthy treats category. Toasted bread which contrasts with the softness of the avocado filling is what makes it really special. Once you have recreated this combination, all you have to do is unleash your imagination to personalize your sandwich.
Ingredients for chickpea and avocado sandwich
This hearty sandwich is packed with vegetable protein, fatty acids, and fiber, it is the ultimate snack one can dream of. The name gives it all out, its greatness lies in its few genuine ingredients. To build up a satiable chickpea and avocado sandwich, you will need the two ingredients – avocado and chickpeas.
Let’s get started with the protagonists of today’s recipe, the chickpeas. I used canned chickpeas because they are perfect when time is not your ally. However, if you have the resources to boil chickpeas, do it at home, it’s a treasure when seeking fast and healthy recipes to cook. The legume is a very versatile ingredient, see our creamy Instant Pot Chickpea Coconut Curry, the Homemade Crispy Falafel Recipe, the Lebanese Homemade Hummus, or the Mediterranean Chickpea and Avocado Salad.
Next on the list, the avocado. More specifically, avocado will be mashed to create a creamy base. For the filling, to balance the buttery taste, use dried tomatoes. For this recipe, it is best to use dried tomatoes in oil, as the oil will come in handy to create a velvety cream. Also, used exactly with this intent, the lightly acid oil will successfully substitute the lemon juice.
Furter on with the ingredients, don’t miss on the spring onion and some garlic cloves. These 2 are optional, however, I simply adore how they complement the taste of the sandwich. The spiciness of the onion and the spring onion will add more character to the smooth avocado filling.
Finally, the sandwich bread. To preserve the idea of healthy, choose whole-grain or gluten-free bread. It would be such a pity to ruin the healthy concept and content of the sandwich with an unthoughtful selection of the bread.
How to make the creamy avocado filling?
It will only take up to 5 minutes to prepare one of the most pleaded sandwich fillings. Let’s get started. Prepare a bowl and have it somewhere next to you on your working desk. Take a knife and cut the avocado in halves. Extract the pit and spoon out the avocado. Ripe avocados should peel off very easily. Put one spoon of avocado after another into the bowl until only the skin is left, then throw away the skin.
Then use a cutting board to chop the oily dried tomatoes. I like to chop them thinly as that’s how it incorporates better in the avocado mass. It is a nice idea to pour in 2-3 tablespoons of the tomato oil. I was happy with the result.
Once that mission is completed, you might want to clean the desk because it might have gotten a bit greasy. Use some paper towels to clean up a bit. Now it’s time to add the onion and the spring onion to spice up the filling. Smash and finely chop the garlic, or use a grater to do that job. Finally, chop the onion and season with salt to taste.
Mix well, use a spoon to smash the avocado. Stir until you get a beautiful, green mass that smells delicious.
Are chickpeas healthy?
Yes, absolutely. It is a known fact that chickpeas are a good source of vegetable protein. People who look to reduce consumption of meat are encouraged to introduce the legume in their diet because of its nutrient value. Besides protein, chickpeas are a good source of fiber, iron, and calcium. Luckily, my taste preferences perfectly coincide with what chickpeas are and everything they represent. I am a big fan of all the dishes made with chickpeas and am always happy to cook chickpeas recipes. If I haven’t managed to convince you that chickpeas are worth getting into your menu, I shall leave you in the hands of a more specialized source.
How to make the chickpea and avocado sandwich?
To use time wisely, grill the sandwich bread while you’re preparing the avocado filling. Alternately to the grilled pan, you may use a regular toaster. Use 2 slices of bread to make 1 hearty chickpea sandwich.
As soon as you have the filling and the toasted bread ready, get to the assembling part. Use a spoon to generously spread the avocado filling all over the crispy slice of bread. Now drain the water out of the canned chickpeas and sprinkle the peas all over the filling. You may add some sprouts, some arugula leaves, or baby spinach and cover everything with another crispy slice of toasted bread.
As promised, the chickpea sandwich is ready in a matter of minutes. Use the recipe as an appetizer or as a snack. Prepare the chickpea sandwich to get a fast and copious meal. Moreover, save this recipe for the collection of healthy food.
How to serve the chickpea sandwich?
Serve the sandwich as soon as ready. However, you can prepare the filling ahead of time and only assemble it when needed. Keep the avocado filling in the fridge cover with cling film for up to 1 day. Serve next to a nice salad or some roasted potatoes.
Avocado Chickpea Sandwich
- 1 avocado Hass
- 1/2 cup chickpeas canned
- 1/2 cup dried tomatoes in oil
- 2 cloves garlic
- 1 stalk scallion or more
- 4 slices sandwich bread whole-grain
- Cut the avocado into halves, spoon the inside and throw the skin
- Put the avocado in a bowl
- Chop the dried tomatoes thinly, put in the bowl
- Chop the garlic cloves and the scallions
- Pour 2-3 tablespoons of the dried tomatoes oil
- Add a pinch of salt
- Blend well
Avocado chickpea sandwich
- Toast the bread
- Spread 2 tablespoons of the filling on the toast
- Add canned chickpeas
- Add greens if pleased
- Top with another slice of toast