Smashed Avocado + Chickpea Sandwich

Smashed Avocado and Chickpea Sandwich by The Cooking Doc®

Smashed Avocado + Chickpea Sandwich

Smashed Avocado + Chickpea Sandwich

The Cooking Doc®
Servings 4 sandwiches
Calories 227 kcal


  • 1 ripe avocado
  • 1 15 oz can low sodium chickpeas drained and rinsed
  • 1 teaspoon mustard
  • 1 tablespoon lemon juice
  • 2 tablespoons chopped parsley
  • 1/2 red onion chopped
  • ½ of a cucumber chopped (about ¼ cup)
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground pepper
  • 1/2 teaspoon chili powder
  • 4 slices seeded bread
  • 2 handfuls arugula


  • In a large bowl, add the avocado and mashing it with a fork or with a potato masher.
  • Add the chickpeas and mash with the avocado. (It's ok if there are still whole chickpeas, it will add texture.)
  • Add mustard, lemon juice, parsley, onion, cucumber, salt, pepper and chili powder. Mix together.
  • Toast slices of bread, eight slices if you make the full recipe. Add a layer of the chickpea/avocado to a slice of bread. Finish with arugula on top and close the sandwiches.


Potassium Nutrition:
Avocado - 172mg
Chickpeas - 122mg


Calories: 227kcalCarbohydrates: 34gProtein: 8gFat: 8gSaturated Fat: 1gSodium: 507mgPotassium: 433mgFiber: 8gSugar: 5gCalcium: 85mgMagnesium: 38mgPhosphorus: 97mg
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