Description

This creamy and protein-packed sandwich combines mashed chickpeas and ripe avocado for a refreshing vegetarian lunch. Ready in minutes with simple pantry staples, it makes a nutritious meal prep or quick snack.

Ingredients

Scale

1 cup cooked or canned chickpeas drained and rinsed

1 medium ripe avocado

2–4 slices whole-grain bread

1/2 cup cucumber thinly sliced

handful leafy greens

1–2 teaspoons lemon juice

salt to taste

black pepper to taste

1/4 teaspoon garlic powder optional

1 tablespoon olive oil or Greek yogurt optional

pinch red chili flakes or paprika optional

Instructions

1. In a bowl mash chickpeas until about 75% broken

2. Add avocado and mash until creamy with some chunks

3. Stir in lemon juice salt pepper and garlic powder

4. Optionally mix in olive oil or Greek yogurt for extra creaminess

5. Toast bread slices lightly to prevent sogginess

6. Spread chickpea avocado mixture evenly on one slice of bread

7. Top with cucumber slices and leafy greens

8. Sprinkle chili flakes or paprika if desired and close sandwich

9. Serve immediately or wrap and refrigerate filling separately

Prep Time: 10 minutes
Cook Time: 0 minutes
Category: lunch
Method: no-cook
Cuisine: american

Nutrition

Serving Size: 1 sandwich
Calories: 350
Sugar: 4
Sodium: 350
Fat: 20
Saturated Fat: 3
Unsaturated Fat: 15
Trans Fat: 0
Carbohydrates: 30
Fiber: 8
Protein: 10
Cholesterol: 0

Keywords: avocado chickpea sandwich, vegetarian lunch, healthy sandwich, avocado chickpea salad, plant-based lunch