Mashed Avocado and Chickpea Sandwich

Craving a healthy and lip-smacking treat? Let’s whip up a Mashed Avocado and Chickpea Sandwich! This is more than just a sandwich; it’s an ensemble of nutrition and taste. High in fiber, proteins, and healthy fats, it’s the perfect way to kickstart your health journey. With easy steps and ingredients you probably have on hand, why not give it a shot today?

Ingredients

• Avocado: 1 large (about 200g)
• Cooked chickpeas: 1 cup (240 ml)
• Lemon juice: 1 tablespoon (15 ml)
• Fresh cilantro (coriander): 1/4 cup, chopped (60 ml)
• Whole wheat bread: 4 slices
• Olive oil: 2 teaspoons (10 ml)
• Salt: 1/2 teaspoon (2.5 ml)
• Black pepper: 1/4 teaspoon (1.25 ml)
• Tomato: 1 medium, thinly sliced
• Lettuce: 4 leaves

Time to Prepare: 15 minutes
Serves 2

Nutritional Facts (per serving):

• Calories: 390
• Protein: 12g
• Carbohydrates: 48g
• Dietary Fiber: 14g
• Sugars: 6g
• Fat: 19g
• Saturated Fat: 2.5g
• Sodium: 600mg
• Potassium: 704mg

Instructions

1. Start by scooping out the avocado flesh into a mixing bowl.
2. Add chickpeas to the same bowl.
3. Using a fork or masher, gently mash the chickpeas and avocado together until it reaches a slightly chunky consistency.
4. Sprinkle in salt, black pepper, and then drizzle lemon juice over the mix.
5. Mix in chopped cilantro (coriander) to this mashed mix.
6. Now, take your whole wheat bread slices and lightly brush them with olive oil on one side.
7. On the opposite side, spread the mashed avocado and chickpea mixture generously.
8. Place thinly sliced tomatoes and a lettuce leaf on two slices.
9. Close with the remaining slices, with the oil-brushed side facing out.
10. Heat a skillet or sandwich maker.
11. Once hot, place the sandwiches and grill until they are golden brown on both sides, typically about 2-3 minutes per side.

Tips

1. For an added zing, consider adding a dash of chili flakes or a teaspoon of sriracha to the mashed mix.
2. To keep the Mashed Avocado and Chickpea mixture fresh, store any leftovers in an airtight container in the fridge. It stays good for up to 2 days.
3. Always opt for ripe avocados. They give a creamy texture which contrasts perfectly with the chickpeas.
4. For an added layer of texture, sprinkle some roasted sunflower or pumpkin seeds onto the sandwich before closing it up.

Serving Suggestions

• Pair your Mashed Avocado and Chickpea Sandwich with a fresh salad on the side.
• To quench your thirst, a cool cucumber or lemon infused water complements it perfectly.
• If you’re looking to make it a complete meal, a light soup, maybe a clear veggie broth or tomato soup, would go amazingly well with this sandwich.

There you have it! A tasty, nutritious, and simple Mashed Avocado and Chickpea Sandwich that’ll have you and anyone you serve it to craving for more. Perfect for lunch, dinner, or any time you fancy a sandwich, really. Dive in, relish the taste, and feel good about the choices you’re making for your body. Remember, at AH7, we’re all about marrying taste with health. Enjoy every bite and stay tuned for more delicious and healthy treats!

MASHED AVOCADO AND CHICKPEA SANDWICH

Craving a healthy and lip-smacking treat? Let’s whip up a Mashed Avocado and Chickpea Sandwich! This is more than just a sandwich; it’s an ensemble of nutrition and taste. High in fiber, proteins, and healthy fats, it’s the perfect way to kickstart your health journey. With easy steps and ingredients you probably have on hand, why not give it a shot today?

5 from 1 vote

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Prep Time: 15 minutes minutes

Total Time: 15 minutes minutes

Nutritions

Nutrition Facts

MASHED AVOCADO AND CHICKPEA SANDWICH

Amount per Serving

Calories

390

% Daily Value*

Fat

 

19

g

29

%

Saturated Fat

 

2.5

g

16

%

Sodium

 

600

mg

26

%

Potassium

 

704

mg

20

%

Carbohydrates

 

48

g

16

%

Fiber

 

14

g

58

%

Sugar

 

6

g

7

%

Protein

 

12

g

24

%

* Percent Daily Values are based on a 2000 calorie diet.

Ingredients

• Avocado: 1 large about 200g
• Cooked chickpeas: 1 cup 240 ml
• Lemon juice: 1 tablespoon 15 ml
• Fresh cilantro coriander: 1/4 cup, chopped (60 ml)
• Whole wheat bread: 4 slices
• Olive oil: 2 teaspoons 10 ml
• Salt: 1/2 teaspoon 2.5 ml
• Black pepper: 1/4 teaspoon 1.25 ml
• Tomato: 1 medium thinly sliced
• Lettuce: 4 leaves

Instructions

• Start by scooping out the avocado flesh into a mixing bowl.
• Add chickpeas to the same bowl.
• Using a fork or masher, gently mash the chickpeas and avocado together until it reaches a slightly chunky consistency.
• Sprinkle in salt, black pepper, and then drizzle lemon juice over the mix.
• Mix in chopped cilantro (coriander) to this mashed mix.
• Now, take your whole wheat bread slices and lightly brush them with olive oil on one side.
• On the opposite side, spread the mashed avocado and chickpea mixture generously.
• Place thinly sliced tomatoes and a lettuce leaf on two slices.
• Close with the remaining slices, with the oil-brushed side facing out.
• Heat a skillet or sandwich maker.
• Once hot, place the sandwiches and grill until they are golden brown on both sides, typically about 2-3 minutes per side.

Notes

TIPS:

For an added zing, consider adding a dash of chili flakes or a teaspoon of sriracha to the mashed mix. To keep the Mashed Avocado and Chickpea mixture fresh, store any leftovers in an airtight container in the fridge. It stays good for up to 2 days. Always opt for ripe avocados. They give a creamy texture which contrasts perfectly with the chickpeas. For an added layer of texture, sprinkle some roasted sunflower or pumpkin seeds onto the sandwich before closing it up.

SERVING SUGGESTIONS:

Pair your Mashed Avocado and Chickpea Sandwich with a fresh salad on the side. To quench your thirst, a cool cucumber or lemon infused water complements it perfectly. If you’re looking to make it a complete meal, a light soup, maybe a clear veggie broth or tomato soup, would go amazingly well with this sandwich.