Ingredients
- Chickpeas: 2 cans (15 ounces each), drained and rinsed. These are the heart of our sandwich, providing a hearty, protein-rich base that’s both satisfying and nutritious.
- Avocado: 2 ripe avocados. The creamy texture of avocado is essential, adding richness and healthy fats that make this sandwich incredibly satisfying and delicious.
- Red Onion: 1/4 cup, finely diced. Red onion brings a sharp, slightly pungent flavor and a delightful crunch that cuts through the richness of the avocado and chickpeas.
- Celery: 1/4 cup, finely diced. Celery adds a refreshing crunch and subtle savory note, enhancing the overall texture and flavor profile of the sandwich filling.
- Lemon Juice: 2 tablespoons, freshly squeezed. Lemon juice brightens the flavors, prevents the avocado from browning, and adds a zesty tang that complements the other ingredients perfectly.
- Olive Oil: 1 tablespoon, extra virgin. Olive oil adds a subtle fruity flavor and healthy fats, helping to bind the ingredients together and enhance the overall richness.
- Vegan Mayonnaise: 1/4 cup. Vegan mayonnaise provides creaminess and moisture, bringing all the ingredients together into a cohesive and spreadable filling.
- Dijon Mustard: 1 teaspoon. Dijon mustard adds a subtle tang and depth of flavor, enhancing the savory notes and providing a pleasant kick.
- Salt: 1/2 teaspoon, or to taste. Salt is crucial for bringing out the flavors of all the ingredients and balancing the overall taste of the sandwich filling.
- Black Pepper: 1/4 teaspoon, freshly ground, or to taste. Freshly ground black pepper adds a mild spice and aromatic warmth that complements the other flavors beautifully.
- Bread: 4 slices of your favorite bread (whole wheat, sourdough, multigrain, etc.). The bread is the vessel for our delicious filling; choose a type that you enjoy and that can hold the filling well.
- Optional additions: Fresh herbs like dill, parsley, or cilantro, a pinch of red pepper flakes for heat, or a clove of garlic minced for extra flavor complexity. Feel free to customize your sandwich with your favorite flavor boosters!
Instructions
- Prepare the Chickpeas: Begin by draining and rinsing the canned chickpeas thoroughly. Rinsing removes excess sodium and any starchy liquid, resulting in a cleaner flavor. Place the rinsed chickpeas in a medium-sized bowl.
- Mash the Chickpeas: Using a fork or a potato masher, gently mash the chickpeas in the bowl. You don’t want to puree them completely; aim for a chunky texture with some chickpeas still intact. This texture is key to the satisfying mouthfeel of the sandwich. Leaving some whole chickpeas will provide more varied textures and prevent the filling from becoming too paste-like.
- Prepare the Vegetables: Finely dice the red onion and celery. The smaller the dice, the better they will incorporate into the chickpea mixture. Add the diced red onion and celery to the bowl with the mashed chickpeas. These vegetables provide a crucial crunch and freshness to the sandwich.
- Prepare the Avocado: Halve the avocados, remove the pits, and scoop the flesh into the bowl with the chickpeas and vegetables. Roughly mash the avocado with a fork. You can choose to mash it to your preferred consistency. Some people prefer a smoother avocado mixture, while others like to leave it chunkier for more texture. The avocado adds crucial creaminess and healthy fats to the sandwich.
- Add the Flavor Enhancers: Pour in the fresh lemon juice and olive oil. Add the vegan mayonnaise, Dijon mustard, salt, and black pepper to the bowl. These ingredients are the flavor backbone of the sandwich filling. The lemon juice brightens everything, the olive oil adds richness, the vegan mayo provides creaminess, the Dijon mustard adds a subtle tang, and salt and pepper season everything perfectly.
- Mix Everything Together: Using a spoon or spatula, gently mix all the ingredients together until they are well combined. Be careful not to overmix, as you still want to maintain some texture. Taste the mixture and adjust the seasoning as needed. You might want to add a pinch more salt, pepper, or lemon juice depending on your preference. This is your chance to customize the flavor to your exact liking.
- Toast the Bread (Optional but Recommended): While the filling is coming together, lightly toast the bread slices. Toasting adds warmth and a pleasant crispness to the bread, which contrasts beautifully with the creamy filling. You can toast the bread in a toaster, toaster oven, or even in a pan on the stovetop. Toasting also helps prevent the bread from getting soggy if you are preparing the sandwiches ahead of time.
- Assemble the Sandwiches: Spread a generous amount of the chickpea and avocado mixture onto two slices of toasted (or untoasted) bread. Top with the remaining two slices of bread to create sandwiches.
- Serve and Enjoy: Serve your Chickpea & Avocado Sandwiches immediately for the best flavor and texture. You can cut them in half or leave them whole, depending on your preference. These sandwiches are delicious on their own or served with a side salad, soup, or your favorite snack.
Nutrition
- Serving Size: one normal portion
- Calories: 550
- Fat: 35
- Fiber: 15
- Protein: 20