Meet Alex Caspero
Alex Caspero is a Registered Dietitian, New York Times Bestselling Plant-Based Chef and mom of two. She aims to cut through the nutrition noise by providing real-life, nourishing tips for body and mind. Learn more about Alex.
Avocado Chickpea Salad Bagel Sandwich. A healthy vegan sandwich! Smashed chickpea and avocado salad on poppyseed bagels. Ready in minutes for a delicious, plant-based lunch.
File this under, ‘I can’t believe I haven’t shared this recipe with you yet.’
You know those recipes you make so many times, you almost forget it’s a recipe? Like my lentil soup or green goddess sandwich. I eat those both so often, I don’t even need a recipe. Sure, they’re a little different each time, but who cares? A little this, a little that; they always turn out exactly how I need them in the moment.
That’s how this avocado chickpea salad is. I’ve created at least 10 different versions, but all of them are my favorite. Mash a ripe avocado, add some chopped chickpeas, perhaps a little veggie or three and brighten the whole thing up with lemon juice and salt/pepper.
Sometimes I throw in feta cheese, or a hard-boiled egg. For extra creaminess, I like a touch of mayo but that’s completely optional. Delicious on a bagel as shown here, but also on a bed of lettuce, as an open face sandwich or in a wrap.
It’s always delicious, it’s always satisfying. It’s also why I’m sharing it with you. My non-recipe that I wrote into a recipe but also highly encourage you not following it to a T.
The beauty of this avocado chickpea salad recipe is that you need only a handful of ingredients. As I mentioned above, it’s incredibly customizable to whatever you’d got on hand. I love it most served on a toasted bagel as the crunchy bagel texture pairs perfectly with the creamy salad, but any bread, pita or wraps will work.
Rinse and drain the canned chickpeas. Next, add to a medium bowl along with the avocado and olive oil. Using a fork or potato masher, smash the avocado and chickpeas together until well combined. Mix in the fresh cilantro, red onion and a squeeze of fresh lemon or lime juice. Season to taste with salt and pepper.
Finish by spreading the avocado chickpea salad onto a toasted bagel, or your bread of choice, and top with your favorite sandwich toppings. I love microgreens or sprouts, fresh sliced tomatoes and sliced cucumber.
Obviously, you can serve this one on any bread, but can I make the case for a bagel?
I haven’t had a bagel since I was pregnant. Of which you now know that I ate a bagel almost daily during the first trimester. I haven’t had a craving for one since, until I walked past a bagel shop a few weeks ago. Suddenly, all those carb feelings came rushing back to me and a chewy bagel sandwich was all I wanted.
So I grabbed a few to go, finished my walk and headed into the kitchen to create old faithful. My mashed chickpea and avocado sandwich that I knew would taste phenomenal on top of that bagel. And, it did. It really did. So much so that I measured out my ingredients, wrote it up and here we are.
Happy Friday! Hope you have a beautiful weekend planned. We are heading up to Madison for my sister-in-laws shower and I can’t wait to walk around the farmer’s market and drink some brandy. xo
If you try this recipe, let me know! Leave a comment, rate it, and tag your Instagram photos with #delishknowledge . I absolutely love seeing your creations. Happy cooking!
PrintVegan Avocado Chickpea Salad Bagel Sandwich. Healthy vegan sandwich! Smashed chickpea and avocado salad on poppyseed bagels.
Tag @delishknowledge on Instagram and hashtag it #delishknowledge
This recipe was first published in 2018 and updated in 2022.
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(7 comments) leave a comment
But you left out the black olives! Of course, Kalamata or other Mediteranean olives are best, but regular canned olives will do in a pinch.
Love this recipe!!
I also didn’t see where the olive oil was to be used so I omitted as well. I didn’t feel like it was needed as my avocados were extremely ripe.
★★★★★
I love humice and avacado so I am sure I will love this. I am diabetic and need to stay away from bread, can you recommend somethething else? Maybe a high fibre cracker?
That could work!
This looks so amazing. Perfect for a quick lunch. Thanks for the recipe.
Loved the Chickpea Avocado salad. I had it on Ezekiel bread instead of a bagel and it was delicious. You listed olive oil in the ingredients but not in the instructions so I actually omitted it. I did not miss it. It made a lot and I am the only one eating it so I hope it stores well.
★★★★★
Thanks Surae! It stores OK- the avocado does brown a bit in the fridge, but it’s still delicious! I ate leftovers the next day.