Avocado Sandwich

Ingredients

• 8 slicesgluten-free brioche, or your preferred bread
• 425 g (15 oz)low-sodium chickpeas, drained and rinsed
• 60 ml (4 tablespoons)Italian dressing
• 60 ml (4 tablespoons)pickled onions
• 60 ml (4 tablespoons)sliced roasted red pepper
• 240 ml (1 cup)microgreens
• 2avocados, thinly sliced
• 120 ml (½ cup)cucumber, thinly sliced

Instructions

1. 1

   Mash the chickpeas

   Put the drained chickpeas in a medium bowl. Mash them with a fork or potato masher until no whole chickpeas remain; keep the mixture slightly chunky.

2. 2

   Assemble the sandwiches

   For each sandwich, layer the bottom slice of bread with ½ cup of smashed chickpeas, 1 tablespoon of dressing, 4–5 cucumber slices, 1 tablespoon of roasted red pepper, ½ an avocado, ¼ cup of microgreens and 1 tablespoon of pickled onion. Top with the second slice of bread and serve.

3. 3

   Add extra dressing

   If you like, add mayonnaise or more dressing.

What is an avocado sandwich?

An avocado sandwich is a flexible American-style lunch built around ripe avocado and bread, with other fillings added for contrast and substance. This version pairs avocado with mashed chickpeas, a convenient plant-based filling, plus smoky pepper and sharp pickled onions.

The chickpeas are mashed rather than blended, so the filling stays pleasantly chunky. Brioche gives the sandwich a soft, slightly rich base; use another bread if you prefer.

Nutrition and macros by portion

The nutrition label shows one serving as written: 470 calories, 14g protein, 54g carbs, 23g fat.

The bread and chickpeas provide most of the carbohydrates, while chickpeas also contribute protein. Avocado and Italian dressing account for much of the fat; add a side of fresh vegetables to round out the plate without making the sandwich larger.

Why these fillings work

Chickpeas: Low-sodium tinned chickpeas make the filling quick to prepare, and a fork is all you need to crush them. Leave some texture rather than turning them into a smooth paste.

Avocado and dressing: Avocado brings a creamy texture, while Italian dressing adds tang and helps season the chickpeas. Pickled onions and roasted red pepper contribute sharper and smokier flavours.

Keep the chickpeas chunky

Mash until the chickpeas are no longer whole, stopping while the mixture still has visible pieces. A potato masher works quickly, but a fork gives you more control over the texture.

If the chickpeas are difficult to crush, press them against the side of the bowl. Avoid adding extra dressing until you have assembled the sandwich; the recipe already portions it into each one.

Build a sandwich that holds

Spread the chickpea mixture over the bottom slice before arranging the other fillings. This gives the layers a stable base, while the microgreens and pickled onions finish the top of the stack.

Keep the cucumber in thin slices so it is easy to bite through. If your avocado is very soft, add it gently to avoid squashing the chickpeas.

Serve it fresh

The sandwiches take about 10 minutes to make and are best assembled just before serving, while the bread is still at its freshest. The recipe gives no separate cooking or chilling time.

Serve them on their own for a quick lunch, or add a simple side salad, vegetable sticks or a bowl of soup for a more substantial meal.

Choose bread to suit

Gluten-free brioche is the suggested bread, but the recipe also works with other bread you enjoy. Choose slices sturdy enough to support the chickpeas and sliced vegetables.

For a toasted version, toast the bread before filling it, then assemble the sandwiches as directed. Keep the toppings cool and fresh for contrast.

Recipe notes & tips

• Drain and rinse the chickpeas well before mashing so the filling is not watery.
• Mash the chickpeas in a medium bowl to keep the pieces from spilling as you work.
• Slice the cucumber and avocado thinly for easier layering and biting.
• Assemble just before serving to keep the bread from becoming soggy.
• Taste the filling with a little dressing before adding more, as the pickled onions also bring tang.

Variations

• Use seeded bread: Swap in seeded bread for a more textured sandwich.
• Add mayonnaise: Spread a little on the bread if you want a richer finish.
• Make it spicier: Add a few slices of fresh chilli to the filling.
• Try another green: Use rocket in place of the microgreens.
• Add extra crunch: Layer in thinly sliced radish alongside the cucumber.

Common mistakes to avoid

• Mashing to a paste: Stop when the chickpeas are crushed but still slightly chunky.
• Using wet chickpeas: Drain and rinse them thoroughly before putting them in the bowl.
• Adding too much dressing: Measure the stated amount first so the filling does not become loose.
• Overloading the bread: Arrange the layers evenly so the sandwich is easier to hold.
• Assembling too early: Fill the bread close to serving time to help prevent sogginess.

How to store

Store leftover chickpea filling in a covered container in the fridge for up to 3 days. Keep the sliced avocado and assembled sandwiches separate where possible, and assemble fresh before eating; the recipe does not specify a reheating method.

Frequently asked questions