Craving a quick, satisfying meal that’s packed with flavor and goodness? These Smashed Chickpea and Avocado Sandwiches are a perfect choice, offering a healthy chickpea recipe that’s incredibly simple to prepare. This recipe delivers a creamy, savory filling that makes for an ideal lunch or light dinner.
Key Ingredients & Substitutions:
- Canned Chickpeas: Essential for the base.
- Ripe Avocado: Provides creaminess and healthy fats.
- Mayonnaise (or Greek Yogurt): Binds ingredients and adds richness. For a lighter option, use Greek yogurt.
- Lemon Juice: Brightens flavors. Apple cider vinegar can work in a pinch.
- Red Onion (or Scallions): Adds a nice crunch and mild bite.
- Fresh Dill (or Parsley): Enhances freshness. Dried herbs can be used, but fresh is best.
Ingredients:
- 1 (15-ounce) can chickpeas, rinsed and drained
- 1 ripe avocado, pitted and scooped
- 2 tablespoons mayonnaise (or plain Greek yogurt)
- 1 tablespoon fresh lemon juice
- 1/4 cup finely chopped red onion
- 2 tablespoons chopped fresh dill
- 1/2 teaspoon garlic powder
- 1/4 teaspoon salt
- 1/8 teaspoon black pepper
- Whole-grain bread, for serving
- Optional toppings: lettuce, tomato, cucumber slices
How Much Time Will You Need?
- Total time: 15 minutes
- Prep time: 15 minutes
- Cook time: 0 minutes
- Servings: 2 sandwiches
- Tools needed: Fork, mixing bowl, spoon
Step-by-Step Instructions:
1. Prepare the Chickpeas and Avocado
Place the rinsed and drained chickpeas in a medium mixing bowl. Add the scooped avocado to the bowl. Use a fork or potato masher to thoroughly mash the chickpeas and avocado until mostly combined, leaving some texture.
2. Mix in the Remaining Ingredients
Add the mayonnaise (or Greek yogurt), lemon juice, chopped red onion, fresh dill, garlic powder, salt, and black pepper to the mashed chickpea and avocado mixture. Stir everything together well, ensuring all ingredients are evenly distributed.
3. Taste and Adjust Seasoning
Take a small taste of your chickpea and avocado mixture. Adjust the salt, pepper, or lemon juice as needed to suit your preferences. You want a balanced, bright flavor.
4. Assemble Your Sandwiches
Spoon a generous amount of the smashed chickpea and avocado mixture onto slices of whole-grain bread. You can add optional toppings like lettuce, tomato, or cucumber slices for extra crunch and freshness. Serve immediately and enjoy your delicious healthy chickpea recipe.
Variation Ideas:
- Spicy Kick: Add a pinch of red pepper flakes or a dash of hot sauce to the mix.
- Curried Flavor: Incorporate 1/2 teaspoon of curry powder for an aromatic twist.
- Mediterranean Style: Mix in chopped sun-dried tomatoes, Kalamata olives, or feta cheese.
- Wrap It Up: Serve the mixture in a whole-wheat tortilla or large lettuce cups instead of bread.
Storage Instructions:
Store any leftover smashed chickpea and avocado mixture in an airtight container in the refrigerator for up to 2-3 days. The avocado may brown slightly over time, but it will still be safe to eat. Give it a good stir before serving again.
Frequently Asked Questions (FAQ):
- Can you prepare this ahead of time? Yes, you can prepare the mixture up to 2 days in advance. Add a bit more lemon juice if you notice browning.
- Is this recipe vegan? Yes, as long as you use a vegan mayonnaise or Greek yogurt substitute, this recipe is fully vegan.
- What kind of bread works best? Whole-grain bread is recommended for a hearty and healthy sandwich, but any bread you enjoy will work.
- Can you use dried chickpeas? While possible, canned chickpeas are recommended for convenience. If using dried, soak and cook them until very tender before mashing.
- How can you make it creamier? For an even creamier texture, you can add an extra tablespoon of mayonnaise or Greek yogurt.
- What are other ways to enjoy this mixture? Besides sandwiches, it’s great as a dip with crackers or vegetables, or as a topping for salads.