Avocado Chickpea Salad | This chickpea avocado salad sandwich spread is a tasty and filling way to make your lunch greener. Add this creamy smashed chickpea and avocado spread with green onions and fresh herbs to your favorite bread or bun and top with spinach and cucumber for a fresh and delicious meal.
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Are you ready for the greenest of sandwiches? If a green goddess salad were a sandwich this would be it - it's a spinach cucumber avocado chickpea salad stuffed sub sandwich and it's amazing.
To me, chickpeas and avocado go hand in hand. I like the combo so much I turned it into hummus - try my Avocado Cilantro Lime Hummus recipe.
I love this smashed chickpea avocado salad on a long sub bun for lunch. If you want to try something less green, try my Chickpea Salad Sandwich Filling recipe with simpler ingredients.
What does chickpea salad contain?
Chickpea salad as a spread for sandwiches usually contains mashed chickpeas and mayonnaise. For this spread, avocado replaces the mayonnaise, making it a naturally vegan recipe.
Do canned chickpeas need to be cooked?
Canned chickpeas are already cooked before being canned and do not need to be cooked further before eating them. You can use canned chickpeas directly in salads, sandwich spreads, curries, salads, soup, stews, or chilies.
Should you rinse canned chickpeas?
Yes, rinsing canned chickpeas is a good idea because it helps cut down on sodium and starch. Rinsing chickpeas can also improve the flavor by eliminating the brine (also called aquafaba) which can taste metallic.
When using canned chickpeas in salad, grain bowls, or sandwich spreads, I would always recommend draining and rinsing the chickpeas.
When making recipes like soup or curry you don't need to be as careful, but you can still rinse them if you want to.
Ingredients
About the ingredients for this recipe. See the recipe card below for exact amounts.
Substitutions
Instructions
Prep Tips
There are a few ways you can go about preparing this recipe, depending on the final texture you want. You can use a fork or a potato masher to mash the chickpeas. You can even toss them in a food processor or mini food processor.
I like the final salad with some chunky texture because I think it's nicer in a sandwich than a softer mix, but blend to your hearts content.
Mash the chickpeas. You can do this with a fork, potato masher, or food processor.
Mash them as much or as little as you want. I like it a little bit chunky because otherwise a sandwich can be a bit squidgy.
Add the lime juice, cubed avocado, and chopped herbs.
Mix everything together with a fork, mashing the avocado a bit. Taste and season with salt and pepper to your preference.
To make a sandwich spread mayo or butter on a long sub bun (or skip it!) and then layer on fresh spinach leaves, the chickpea salad, and then sliced cucumber. Salt and pepper the cucumber.
Cut the sandwich in half and serve.
Sandwich Cutting Tip
Tightly wrap the sandwich in parchment paper before cutting to keep all the sandwich fillings inside the sandwich. This is great for taking the sandwich on the go. Use a serrated knife to cut the sandwich - it will go right through the parchment paper.
Storage
This chickpea avocado salad is best used the day it's made, as it can turn brown due to the avocado, but it's still great to eat for a day or two when stored in the fridge.
Tips for making chickpea avocado salad sandwiches
What to serve with Avocado Chickpea Salad
This sandwich spread is great served on long soft sub style buns but would also be delish on my Brioche Buns, Soft White Bread, or my Whole Wheat Bread or Buns. Try it on my super Soft Focaccia bread!
For delicious sides for this sandwich try my Parmesan Garlic Fries, Air Fryer Sweet Potato Wedges, or a Spicy Cucumber Salad.
Want even more recipes with chickpeas? Try my spicy Buffalo Chickpea Quesadillas or a Buffalo Chickpea Wrap.
For an easy dinner try my mini Chickpea Patties. Try all of these recipes using my easy Instant Pot Chickpeas No Soak Method.
FAQs
I haven't tried it, but I'm sure another white bean would work in this recipe, like navy beans or white kidney beans. You could also use black beans but the color of the filling will change.
Canned chickpeas are ready to eat and don't require cooking. You can add them to salads, soups, curry, stews, or chili without further preparation.
About 67% of the calories in chickpeas comes from carbs. 1 cup of chickpeas contains 269 calories, 14.5 grams of protein, 45 grams of carbs, and 4 grams of fat.
Recipe
Avocado Chickpea Salad Sandwich
Equipment
- Parchment paper optional, for cutting
Ingredients
- 1 ½ cups chickpeas (from a 15 oz can, drained and rinsed)
- 1 large avocado (cubed)
- 1 large green onion (sliced)
- 1 bunch cilantro (1 packed quarter cup)
- 1 bunch parsley (1 packed quarter cup)
- juice of half a lime
Instructions
- Mash the chickpeas to your preferred consistency. (See notes)
- Add the cubed avocado, greens, and lime juice.
- Salt and pepper to taste.
- Spread the filling on your choice of bread. I like mine on long sub buns with mayo, cucumber, and spinach.
Video
Notes
- Want it spicy? Add some hot sauce or red pepper flakes to the avocado chickpea salad.
- Don't like these herbs? Use your favorite herbs such as dill, basil, or mint.
Nutrition
Nutrition Disclaimer
Nutritional information is an estimate. Values vary based on products used.
Disclosure: This post may contain affiliate links, meaning I get a commission if you decide to purchase through my link, at no extra cost to you.
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