Avocado Chickpea Sandwich

Ingredients

• 425 g (15 ounces)tinned chickpeas, rinsed and thoroughly drained
• 1 largeripe avocado
• about 40 g (¼ cup)finely chopped red onion
• about 15 g (¼ cup)chopped fresh coriander or parsley
• 30 ml (2 tablespoons)lemon juice or lime juice
• 15 ml (1 tablespoon), or to tasteDijon mustard
• ¼ teaspoongarlic powder
• To taste; start with ¼ teaspoonsalt
• To taste; start with ⅛ teaspoonfreshly ground black pepper
• A pinch, optionalred pepper flakes
• 4–6 slicesbread of your choice
• Optional, to tastelettuce leaves, sliced tomatoes, sprouts, cucumber slices or pickles

Instructions

1. 1

   Rinse chickpeas

   Rinse the chickpeas in a colander under cold running water until the water runs clear. Drain thoroughly, shaking the colander to remove as much water as possible.

2. 2

   Mash chickpeas

   Put the chickpeas in a medium-sized bowl and mash them with a potato masher or the back of a fork. Keep the mixture chunky, leaving some chickpeas partly whole rather than making a smooth paste.

3. 3

   Prepare avocado

   Cut the avocado in half lengthways and remove the stone. Scoop the flesh into the bowl with the chickpeas.

4. 4

   Mash avocado

   Use the fork or masher to mash the avocado into the chickpeas, stopping when the mixture reaches your preferred texture.

5. 5

   Add flavourings

   Add the red onion, coriander or parsley, lemon juice, Dijon mustard, garlic powder, salt and black pepper. Add the red pepper flakes too, if using.

6. 6

   Mix the filling

   Stir gently with a spoon or spatula until evenly combined, taking care not to overmix if you want a chunky filling. Taste and adjust the seasoning, lemon juice or mustard as needed.

7. 7

   Chill the mixture

   Cover the bowl and refrigerate the filling for 15–30 minutes to let the flavours meld, or serve it straight away if short on time.

8. 8

   Assemble sandwiches

   Toast the bread if desired. Spread a generous amount of filling on one slice, add any chosen toppings, then top with a second slice.

9. 9

   Serve sandwiches

   Cut each sandwich in half and serve immediately.

What is an avocado chickpea sandwich?

This is a modern, plant-based sandwich filling rather than a dish with one fixed traditional origin. It brings together mashed chickpeas and avocado, then adds onion, herbs, citrus and mustard for contrast.

The chickpeas give the filling body while avocado makes it creamy. Leaving some chickpeas partly whole keeps the texture substantial enough to sit well between slices of bread.

Nutrition and macros by portion

The nutrition label shows one serving as written: 400 calories, 12g protein, 0g carbs, 25g fat.

The chickpeas and bread provide most of the carbohydrates, while the avocado supplies much of the fat; chickpeas also contribute protein. Serve a sandwich with a crisp salad or extra fresh vegetables for a more balanced plate.

Choose and prepare the chickpeas

Rinsing: Rinse the tinned chickpeas under cold water and drain them very well. Any water left clinging to them can loosen the filling.

Mashing: Break down most of the chickpeas but keep a few pieces intact. This gives the mixture structure without turning it into a smooth spread.

Get the avocado texture right

Ripeness: Choose an avocado that yields slightly to gentle pressure so it can mash easily into the chickpeas.

Consistency: Mash it to your preference, but avoid making the whole filling completely smooth if you want the chickpeas to remain noticeable.

Balance the flavourings

Citrus and mustard: Lemon or lime juice adds brightness, while Dijon brings a tangy savouriness. Taste the mixed filling and adjust these additions to suit your preference.

Herbs and onion: Coriander gives a zesty character; parsley is milder. Finely chopping the onion helps distribute its sharper flavour throughout the filling.

Chill or serve straight away

Chilling: A rest of 15–30 minutes in the fridge gives the flavours time to come together. Keep the bowl covered while it chills.

Timing: The mixture can also be served immediately, so the chilling stage is optional. Toast the bread while the filling rests if you are following that step.

Build a sandwich with good texture

Bread: Wholemeal, sourdough, rye or gluten-free bread are all options in this recipe. Toasting is recommended for a firmer contrast to the creamy filling.

Toppings: Lettuce, tomato, sprouts, cucumber or pickles add fresh or crisp elements. Add them just before serving and close the sandwich with a second slice.

Recipe notes & tips

• Drain the chickpeas thoroughly so the filling does not become watery.
• Mash with a fork if you want closer control over the chunky texture.
• Use a ripe avocado that gives slightly when pressed gently.
• Start with the suggested salt and pepper amounts, then taste before adding more.
• Toast the bread if you want a firmer contrast to the soft filling.
• Add optional toppings just before serving to keep them fresh.

Variations

• Use parsley: Choose parsley instead of coriander for a milder, greener flavour.
• Switch the citrus: Use lime juice in place of lemon juice.
• Add heat: Stir in the optional pinch of red pepper flakes.
• Add crunch: Layer cucumber slices or sprouts into the sandwich.
• Try rye bread: Use rye for a more robust-tasting sandwich.

Common mistakes to avoid

• Wet chickpeas: Drain them thoroughly and shake the colander before mashing.
• Over-mashing: Leave some chickpea pieces intact for a chunkier filling.
• Unripe avocado: Choose one that yields slightly to gentle pressure so it mashes easily.
• Overmixing: Stir just until combined to preserve the filling's texture.
• Under-seasoning: Taste the mixture and adjust salt, pepper, citrus or mustard before assembling.
• Soggy bread: Toast the slices if you want a firmer base for the filling.

How to store

Keep leftover filling covered in the fridge and use it within 1 day for the best colour and texture. Store the filling separately from the bread and assemble sandwiches just before serving; this recipe is best served cold rather than reheated.

Frequently asked questions