Home ยป Smashed Chickpea & Avocado Salad Sandwich

Smashed Chickpea & Avocado Salad Sandwich


Yesterday, I was warming up lunch when my coworker gasps, “You’re eating meat?!” Apparently, I had people at work thinking I was vegetarian with my tempeh and tofu that I am teased mercilessly about. I’m all for vegetarian meals, but when it comes to sandwiches it can be rather…mundane. Outside of portabello mushrooms, veggie sandwiches aren’t likely to make me weak in the knees.

When I saw this recipe and Maria said it was her favorite, I was sold. Beans are cheap and easy, and when I’m feeling lazy or just short on time, it’s as simple as opening a can, draining, and rinsing.


The cost and health perks of the beans factored with the creamy, smooth avocado and all of its nutrition, sandwiched between two perfectly toasted slices of hearty, whole grain bread? Oh yeah. Vegetarian (and vegan!) sandwiches just got the boost they needed to lure me in.

Even Miss Lily decided she’d like a whiff. I’m sure a bite, too…but I stopped her before she indulged against her better judgement. She remains very well behaved around food, but on this day, she got a little closer than usual.

Can’t say I can blame her…


When we move into our house next month and our belongings remain on a moving truck for several weeks, I’m beginning to brainstorm meal ideas that will require few kitchen utensils and gadgets. And I do mean just a few.

Living without my Misto, a single pot and pan, and a few basic cooking tools is what I like to call “torture”. Mr. Prevention has already forewarned me that there will not be room to take all of my spices and “staples”. Not gunna lie, this could mean a blog stand-still and/or some serious creativity. Maybe it will turn into a “Cook Like A College Bachelor” series, who knows!

Remind me of this when we’re packing up 2 cars for interstate travel and all the belongings we need for 2-3 weeks (plus a snake and a dog!). I will be shedding tears over a prolonged separation from my…kitchen. My life. Oh, there will be tears.

And then, there will likely be Smashed Chickpea & Avocado Salad Sandwiches!



Smashed Chickpea & Avocado Salad Sandwich from Two Peas & Their Pod

1 (15 oz) can chickpeas
1 large ripe avocado
1/4 cup fresh cilantro, chopped
Juice from 1 lime
black pepper, to taste
8 slices whole wheat bread, toasted


Rinse and drain the chickpeas. Place on a paper towel and remove the outer skins by rolling each bean in between your thumb and pointer finger (optional).

In a medium bowl, using a fork or potato masher smash the chickpeas and avocado together. Add in cilantro and lime juice. Season with pepper, to taste. Spread salad on toasted bread.

Yield: 4 sandwiches.

Nutrition Information (per sandwich): 352 calories; 11 g. fat; 0 mg. cholesterol; 621 mg. sodium; 56.5 g. carbohydrate; 14.3 g. fiber; 14 g. protein

Result: Simple, crisp flavors with great texture. For a vegan & vegetarian sandwich option, this is one to try! This is ready in 5 minutes and surprisingly, didn’t turn that brown after a night or 2 in the fridge. A quick mix and it was great leftover. Try something new…you may like it 🙂 Besides, it sure to keep you full with all that fiber (over 14 grams!), healthy fat, and protein!


 We are heading to Michigan this afternoon to do some house stuff and new job stuff tomorrow. We will then head to Chicago for the holiday weekend. Can’t wait to see my family & friends! And for 4 days off work! 🙂

See ya in Michigan!

Be well,

Share With Your Friends!


  1. May 24, 2012 / 5:58 am

    Looks delish! Chickpeas are a great neutral base for so many things; from sandwiches to cookie dough! hehe

  2. Jenn
    May 24, 2012 / 6:31 am

    This sounds so simple and yet, so delicious! I have the ingredients, so this will be on the menu for lunch today.

    • Nicole, RD
      May 24, 2012 / 8:24 pm

      Jenn: Hope you enjoyed! Love the simple ingredient list, yep!!

  3. May 24, 2012 / 6:55 am

    This recipe sounds fabulous. I love to say “smashed avocado”….try it…it’s fun “smashed avocado….” haha
    Four days off work?! I’m so jealous! You deserve it though, as you’ve got some major changes ahead of you (All SO exciting though!). Nick and I can’t wait to visit ๐Ÿ™‚ Muahaha
    Enjoy your holiday weekend Nicole!!

    • Nicole, RD
      May 24, 2012 / 8:23 pm


  4. May 24, 2012 / 7:12 am

    Fabulous! I really love the versatility of chickpeas. They’re like tofu in a way. They can pretend to be anything… ha ha

  5. Nikki
    May 24, 2012 / 8:02 am

    Hi Nicole,

    I just started reading your blog recently and I think it’s wonderful! I am studying to become an RD as well as getting my masters in nutrition. I was reading the AND journal the other day and noticed an ad for a photo contest. I think you should submit the photo of your pup staring down the veg sandwich! Check out the contest!

    • Nicole, RD
      May 24, 2012 / 8:23 pm

      Nikki! Thank you TONS! I checked out my journal today in search of the ad and I found it! I am going to enter! THANK YOU! ๐Ÿ™‚

      • Nikki
        May 24, 2012 / 8:42 pm

        I hope you win!

  6. May 24, 2012 / 8:36 am

    Even as a vegetarian, I have to say that most veg sandwiches don’t make me weak in the knees. ALthough…this does. I’ve been meaning to make it ever since maria posted it! Need to get on that.

    A life without spices…sounds kinda like death.

    • Nicole, RD
      May 24, 2012 / 8:23 pm

      I hear ya! I think my cheeks will never dry from all the tears I’ll shed!

  7. farida
    May 24, 2012 / 8:38 am

    That’s what I had yesterday ๐Ÿ™‚ but with the bread.. I feel no need for it … I know how you feel , I’m moving to the U.S soon , so I WILL NOT buy any new pantry item just the crtical ones that I can’t live without , I wish you all luck
    I feel happy when I read your posts, its like a friend share stories

    Thanks you so much !

  8. May 24, 2012 / 8:38 am

    I’ve never loved the taste of cilantro but with the lime juice and avocado it may be perfect – will definitely be trying this soon!

  9. May 24, 2012 / 9:18 am

    I made this last week (probably from your menu!) and I LOVED it. I wish it would have lasted longer than one day though ): It turned brown too quickly. Glad you liked it as well.

    • Nicole, RD
      May 24, 2012 / 8:22 pm

      Danielle: I love that people are able to get idea from the weekly menu ๐Ÿ™‚ I’m glad you enjoyed it, too!!

    • Nicole, RD
      May 24, 2012 / 8:22 pm

      That sounds wonderful, too! I love Gina’s blog ๐Ÿ™‚

  10. May 24, 2012 / 11:30 am

    Simple yet delicious. Avocado, chickpeas and cilantro are some of my favorites; combined I’m sure they are amazing. Thanks for sharing.

  11. May 24, 2012 / 11:37 am

    I don’t eat a lot of meat and I feel like sandwiches are the one thing that I really miss at times. I am definitely gonna make this!! I bet it would be delicious toasted too!

  12. May 24, 2012 / 11:39 am

    Oh yum, love this idea. I can see a lot of variations on this, too… maybe add a little parsley and garlic to mediterannean-ize it… or just add a thick slice of juicy tomato… mmm!

    So, I made a really awesome vegan sandwich last week involving strawberry, mint, and avocado… you should check it out… I think I ate it for like 3 meals in a row!


    • Nicole, RD
      May 24, 2012 / 8:21 pm

      That sounds incredible, Andrea! I will be checking that out!

  13. May 24, 2012 / 11:45 am

    Glad you liked the sandwich!

  14. May 24, 2012 / 2:11 pm

    Oh my gosh! This sounds so good! I cannot wait to try it and I think my picky toddler will even like it. Good luck with your move!

    • Nicole, RD
      May 24, 2012 / 8:20 pm

      Thank you!! ๐Ÿ™‚

  15. May 24, 2012 / 6:13 pm

    These look lovely. So simple, but just perfect. I have an avocado that needs to be used tonight…maybe this will be dinner…

    Good luck with your move!

    • Nicole, RD
      May 24, 2012 / 8:20 pm

      Thank you, Laura!

  16. May 24, 2012 / 7:41 pm

    Looks delicious Nicole!! Simple, healthy and beautiful! Doesn’t get better! ๐Ÿ™‚

  17. May 24, 2012 / 9:25 pm

    Bare essential cooking is like a cooking show challenge! And hey, if I can do it, you do it! I was bare bones in my kitchen for the first few weeks. I have to say the hardest part is not having your usual spices on hand. Reaching for, and not finding, dry basil is disappointing, to say the least! Good luck with the move!!

  18. May 25, 2012 / 12:37 am

    So simple. I love it. I’m convinced that anything with avocado will be delicious, breakfast/lunch/dinner/dessert. Priceless pic with your dog.

  19. May 25, 2012 / 10:17 am

    I don’t do too many veggie sandwiches – except for the obvious – grilled cheese!

  20. May 26, 2012 / 11:39 am

    wow this looks amazing! I have to try it!!

  21. May 26, 2012 / 11:39 am

    sidenote: thanks for the Lily shot!!!!

  22. May 26, 2012 / 10:29 pm

    I am so mad that I don’t have any chickpeas in the house. I want this for lunch tomorrow!

  23. May 29, 2012 / 9:20 pm

    I’m loving the idea of smashed chickpeas. Very summery, and the photos look delicious.

  24. May 30, 2012 / 5:38 pm

    I love veggie sandwiches and this sounds superfabulous! Love that shot with Lily’s head-hehe. Congrats on getting a new place!

  25. Samantha
    May 30, 2012 / 8:57 pm

    Made this tonight for dinner & it was delicious. Thank you!

  26. Pingback: Vegetarian Entrees
  27. sue a warner
    July 24, 2018 / 12:54 pm

    These also make great sandwiches to take to work. The lime juice keeps it fresh- on lettuce..

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