Chickpea Vegan Salad with avocado is by far my favorite vegan sandwich of all time. Something about the flavors of lime, avocado, and cilantro just thrill my taste buds. Checkout our cooking demo video to see how simple this recipe is to make.
The fact that it takes less than 10 minutes and only requires a bowl and fork to prepare doesn’t hurt either.
Chickpea salad serving options
There are so many options for serving this spread–vegan sandwiches, wraps, or even lettuce wraps.
We sometimes stuff endive or other large lettuce leaves with this spread and serve as an appetizer. It’s a great option for those avoiding bread and gluten products.
Perfect sandwich for picnics
Every summer, we spend as much time at North Carolina and South Carolina lakes as possible. We enjoy boating, swimming, exploring water falls, and having picnics.
Being out on the water and sandy beaches requires that lunches be simple with foods that can be kept on ice and not require heating.
Our cooler is always packed with vegan sandwiches, Roasted Red Pepper Hummus with fresh vegetables, and fresh fruit like mangoes and pears. It is all about keeping it simple and delicious. With these Smashed Chickpea Avocado Vegan Sandwiches we get both!
When we take picnic lunches anywhere, these are definitely going with us!
If you want to make this ahead of time and have it still keep its pretty green color, there’s a trick for that. I have had a lot of luck keeping it from turning too dark by placing the avocado pit in an airtight bowl with the spread and storing in the refrigerator. It will keep longer that way.
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Nutrition in Chickpeas
As a legume, chickpeas are considered both a vegetable and protein food, helping you hit two important food groups at once. These nutty beans are rich in a number of important nutrients that keep you well — including protein, vitamins and minerals — and they provide fiber too.
Including chickpeas in your diet may play a role in reducing your risk of a number of chronic illnesses such as heart disease, diabetes and cancer.
Chickpeas aren’t super low in calories like most veggies, but they’re rich in a number of good-for-you nutrients. A 1-cup serving of boiled chickpeas has 270 calories, 45 grams of carbs, 4 grams of fat, 15 grams of protein and 13 grams of fiber.
That same 1-cup serving also meets 70 percent of the daily value for folate and 26 percent of the DV for iron. It’s also a good source of a number of other minerals including manganese, magnesium, zinc and copper, as well some other B-vitamins, including thiamine and vitamin B-6.–LiveStrong
I made this the other day, but put it inside a tortilla with some spinach. Hubby and I loved it! Thank you!–Bonnie L.
My husband and I just tried this sandwich spread. It is delicious! Thank you so much for sharing this. I think the mashed peas idea is a wonderful one as well, especially for those of us trying to lose a little weight. I’m going to try that next.–MumslyAnn
Other Great Picnic Food Recipes
Watch the cooking demonstration at the bottom of the recipe to see how easy preparing this recipe can be!
This recipe has many variations from some terrific chefs. The first time I ever saw it was from cookbook author, Collen Patrick-Goudreau.
Plant-Based Vegan Starter Kits $27
- 1 15 oz can chickpeas, drained and rinsed
- 1 avocado
- 1/4 cup fresh cilantro, chopped
- 2 Tbsp green onion, chopped
- 1 juice from one lime
- Salt & Pepper, to taste
- In a medium bowl, using a fork or potato masher, smash the chickpeas and avocado together.
- Add in cilantro, green onion, and lime juice. Season with salt and pepper, to taste.
- Spread salad on bread and top with your favorite sandwich toppings. I like to add fresh spinach leaves. Or you can stuff the spread into an endive or other lettuce leaf and serve for a beautiful and delicious appetizer! Note: This salad also makes a great dip. Serve with cut up veggies, crackers, or pita chips. Best eaten the day it is made because it will turn brown due to the avocado.
365 Everyday Value, Garbanzo Beans No Salt Added, 15.5 Ounce
Picnic at Ascot Large Family Size Insulated Folding Collapsible Picnic Basket Cooler with Sewn in Frame - Trellis Blue
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Amount Per Serving: Calories: 234 Total Fat: 8g Cholesterol: 0mg Carbohydrates: 33g Fiber: 11g Sugar: 5g Protein: 10g