Smashed Avocado and Chickpea Sandwich
Prep time: 10 min
This sandwich is a great way to incorporate plant-based protein and healthy fats.
Makes
4 servings
Serving size
1 sandwich
Ingredients
1 ripe avocado
1 15-ounce can low-sodium chickpeas, drained and rinsed
1 teaspoon mustard
1 tablespoon lemon juice
2 tablespoons parsley, chopped
½ red onion, chopped
½ cucumber (about ¼ cup), chopped
¼ teaspoon salt
¼ teaspoon ground pepper
½ teaspoon chili powder
8 slices seeded bread
2 handfuls arugula
Instructions
- In a large bowl, add the avocado and mash 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.
- Add a layer of the chickpea/avocado spread to a slice of bread.
- Add arugula on top and close the sandwich with another slice of bread.
Cooking Tip
Dijon mustard can be used in place of yellow mustard for added flavor.
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