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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 Sandwich
By Alexandra Caspero on April 11, 2022
One of my favorite sandwiches. Smashed chickpea and avocado on a poppyseed bagel.
Makes 4 Sandwiches
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.
Ingredients for Chickpea Avocado Salad
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.
- 1 can chickpeas (garbanzo beans), rinsed and drained. You can also use cooked chickpeas if you have them, you’ll need about 1 1/2 cups.
- 2 ripe avocados, pitted, and chopped. There is such thing as a too-ripe avocado, where the inside has turned brown and stringy. I find they too-ripe avocados impart a bitter flavor and prefer a slightly underripe avocado to a too ripe one in this recipe. If you are having a hard time mashing a slightly underripe avocado, you can mix this in the food processor or add in a dollop of mayo or yogurt (regular or dairy-free, depending on preference).
- 1/3 cup chopped cilantro or other finely chopped fresh herbs. Fresh parsley is also delish in this recipe.
- 2 tablespoons finely chopped red onion
- 1 tablespoon olive oil
- Juice of 1 lime or a lemon.
- Salt and black pepper, to taste
How to Make Avocado Chickpea Salad
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.
How to Serve this Avocado Chickpea Salad
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
More Vegan Sandwich Recipes
- Smoky Miso Tofu Sandwich
- Tempeh Bacon BLT Sandwich
- Chickpea Salad Sandwich
- Cashew Cheese Veggie Sandwich
- Vegan Egg Salad Sandwich
- Curry Tempeh Salad Wrap
- Vegan Italian Panini
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!
Print
Vegan Avocado Chickpea Salad Sandwich
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Total Time: 10 minutes
- Yield: 4 sandwiches 1x
- Category: main, lunch, sandwich
- Method: no bake
- Cuisine: vegan
- Diet: Vegan
Description
Vegan Avocado Chickpea Salad Bagel Sandwich. Healthy vegan sandwich! Smashed chickpea and avocado salad on poppyseed bagels.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Total Time: 10 minutes
- Yield: 4 sandwiches 1x
- Category: main, lunch, sandwich
- Method: no bake
- Cuisine: vegan
- Diet: Vegan
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Total Time: 10 minutes
- Yield: 4 sandwiches 1x
- Category: main, lunch, sandwich
- Method: no bake
- Cuisine: vegan
- Diet: Vegan
Scale
Ingredients
- 1 (15 ounce) can chickpeas, rinsed and drained
- 2 ripe avocados, pitted, and chopped
- 1/3 cup chopped cilantro
- 2 tablespoons finely chopped red onion
- 1 tablespoon olive oil
- Juice of 1 lime
- Salt and black pepper, to taste
- 4 poppyseed bagels, halved and toasted (or other bread/wrap preference)
- Microgreens, for topping
- Sliced tomatoes, for topping
Instructions
- Rinse and drain the chickpeas. Add to a medium bowl along with the avocado and olive oil. Using a fork or potato masher to smash the avocado and chickpeas together. Add in cilantro, onions, olive oil and lime juice. Season with salt and pepper, to taste.
- Spread salad on bagels and top with your favorite sandwich toppings, I love microgreens and sliced tomatoes!
did you make this?
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.