Craving a lunch that's not just delicious, but also packed with nutrition and flavor? Look no further than this mouthwatering Smashed Chickpea and Avocado Sandwich! Imagine biting into a crispy, golden-toasted bread filled with a creamy, zesty mixture that's both satisfying and incredibly good for you. This vegetarian delight is about to revolutionize your lunch game, offering a perfect blend of protein, healthy fats, and fresh ingredients that will leave you feeling energized and totally fulfilled.
Prep Time: 10 mins
Cook Time: -
Total Time: 10 mins
Cuisine: Vegetarian
Serves: 2 servings
Ingredients
- 1 can chickpeas, drained and rinsed
- 1 ripe avocado
- 1 tbsp lemon juice
- Salt and pepper, to taste
- 4 slices whole grain bread
- 1/4 cup red onion, diced
- Fresh spinach, for topping
Instructions
- Drain and rinse the canned chickpeas thoroughly under cold water, then pat them dry using a clean kitchen towel or paper towels.
- In a medium mixing bowl, add the drained chickpeas and use a fork or potato masher to gently smash the chickpeas, leaving some chunks for texture.
- Cut the ripe avocado in half, remove the pit, and scoop the flesh into the bowl with the smashed chickpeas.
- Squeeze fresh lemon juice over the chickpea and avocado mixture to prevent browning and add brightness.
- Finely dice the red onion and add it to the bowl, then season the mixture with salt and pepper to taste. Mix all ingredients gently until well combined.
- Toast the whole grain bread slices until golden brown and crisp around the edges.
- Spread the smashed chickpea and avocado mixture evenly onto two slices of the toasted bread.
- Layer fresh spinach leaves on top of the chickpea mixture for added nutrition and crunch.
- Place the remaining toasted bread slices on top to complete the sandwiches.
- Cut the sandwiches diagonally and serve immediately while the toast is still warm and crisp.
Tips
- Choose a ripe avocado: Look for an avocado that yields slightly to gentle pressure but isn't mushy. This ensures the perfect creamy texture.
- Don't over-mash the chickpeas: Leave some chunks for a more interesting texture and mouthfeel.
- Fresh is best: Use freshly squeezed lemon juice to add brightness and prevent the avocado from browning.
- Toast timing is crucial: Toast your bread until it's golden and crisp to provide a crunchy contrast to the creamy filling.
- Customize your sandwich: Feel free to add extra toppings like sliced tomatoes, sprouts, or a drizzle of hot sauce for extra flavor.
- Serve immediately: These sandwiches are best enjoyed right after preparation to maintain the crisp toast and fresh ingredients.
- Make it ahead: You can prepare the chickpea-avocado mixture in advance and store it in an airtight container in the refrigerator for a quick lunch option.
Nutrition Facts
Calories: 350kcal
Carbohydrates: 45g
Protein: 12g
Fat: 14g
Saturated Fat: 2g
Cholesterol: 0mg
