Ingredients
Scale
Here’s what you’ll need to create this vibrant and satisfying sandwich filling:
- 1 (15-ounce) can chickpeas (garbanzo beans): Rinsed and drained thoroughly. This is the hearty base and protein powerhouse of our sandwich. (About 1.5 cups cooked chickpeas).
- 1 large ripe avocado: Choose one that yields slightly to gentle pressure. This provides the essential creaminess and healthy fats.
- 1/4 cup finely chopped red onion: Adds a sharp, pungent bite and a lovely colour contrast.
- 1/4 cup chopped fresh cilantro or parsley: Brings a burst of freshness. Use cilantro for a zesty flavour or parsley for a milder, greener taste.
- 2 tablespoons lemon juice (or lime juice): Freshly squeezed is best! This brightens the flavours and helps prevent the avocado from browning too quickly.
- 1 tablespoon Dijon mustard (or to taste): Adds a tangy depth and helps bind the mixture.
- 1/4 teaspoon garlic powder: For a subtle hint of savoury garlic flavour without the harshness of raw garlic.
- Salt: To taste. Start with 1/4 teaspoon and adjust as needed.
- Black pepper: Freshly ground, to taste. Start with 1/8 teaspoon.
- Optional: Pinch of red pepper flakes: For a touch of warmth and spice.
For Serving:
- 4–6 slices of your favorite bread: Whole wheat, sourdough, rye, gluten-free – choose what you love! Toasting is recommended for texture.
- Optional toppings: Lettuce leaves, sliced tomatoes, sprouts, cucumber slices, pickles.
Instructions
Follow these simple steps to assemble your delicious Avocado Chickpea Sandwich filling:
- Prepare the Chickpeas: Open the can of chickpeas and pour them into a colander. Rinse them thoroughly under cold running water until the water runs clear. This removes excess sodium and any ‘canned’ taste. Drain them very well, shaking the colander to remove as much water as possible. Excess water can make the filling soggy.
- Mash the Chickpeas: Transfer the rinsed and drained chickpeas to a medium-sized mixing bowl. Using a potato masher or the back of a fork, mash the chickpeas. Aim for a chunky texture – you want most of them broken down to help bind the mixture, but leave some partially whole or roughly chopped for better texture and bite. Don’t turn it into a completely smooth paste.
- Prepare the Avocado: Cut the ripe avocado in half lengthwise, carefully removing the pit. Scoop the avocado flesh out using a spoon and add it to the bowl with the mashed chickpeas.
- Mash the Avocado: Using the same fork or masher, gently mash the avocado into the chickpeas. Mash until it reaches your desired consistency – some prefer it chunkier, others like it smoother and creamier. Combine it well with the chickpeas.
- Add Flavorings: Add the finely chopped red onion, chopped fresh cilantro (or parsley), freshly squeezed lemon juice, Dijon mustard, garlic powder, salt, and black pepper to the bowl. If using, add the pinch of red pepper flakes now.
- Mix Gently but Thoroughly: Using a spoon or spatula, gently stir all the ingredients together until everything is evenly combined. Be careful not to overmix, especially if you prefer a chunkier texture. Taste the mixture and adjust seasonings if necessary – you might want more salt, pepper, lemon juice, or mustard.
- Chill (Optional but Recommended): For the best flavour development, cover the bowl and refrigerate the chickpea avocado mixture for at least 15-30 minutes. This allows the flavours to meld together beautifully. However, if you’re short on time, you can serve it immediately.
- Assemble the Sandwiches: While the filling chills (or when ready to serve), toast your bread slices, if desired. Spread a generous amount of the avocado chickpea mixture onto one slice of bread. Add any optional toppings like lettuce, tomato slices, or sprouts. Top with the second slice of bread.
- Serve: Slice the sandwich in half (diagonally always tastes better, right?) and serve immediately. Enjoy your fresh, flavourful, and healthy meal!
Nutrition
- Serving Size: one normal portion
- Calories: 400
- Fat: 25g
- Fiber: 15g
- Protein: 12g