Two Peas and Their Pod

Smashed Chickpea & Avocado Salad Sandwich

I’ve never liked egg salad, potato salad, or macaroni salad. Don’t get me wrong, I love salads, just not the mayonnaise based kind. I can’t stand mayo! Well, I recently created a creamy salad that I love and there is no mayonnaise involved. This Smashed Chickpea & Avocado Salad Sandwich gets it’s creaminess from the avocado! It is my new favorite sandwich. I could eat it every day for lunch…and some weeks I do:) I am sharing the recipe today because it is the perfect GREEN sandwich for St. Patrick’s Day tomorrow!

My lunch time is usually rushed because Caleb needs mama’s attention, so I love that this healthy salad can be made in minutes. The salad is also fun to make because you get to use a fork to smash the chickpeas and avocado together. If you have older children, get them involved and have them help with this step. Caleb is still too young, but someday this will be his job:)

After you get the chickpeas and avocado smashed together, stir in fresh cilantro, green onion, and lime juice. Season with salt and pepper and that is it! I told you it was simple to make. Spread the Smashed Chickpea & Avocado Salad on two slices of bread and you have a sandwich! I like to add fresh spinach leaves to my sandwich. You can also add lettuce, tomatoes, sprouts, etc. Add whatever sandwich toppings you like.

This Smashed Chickpea & Avocado Salad is also great as a dip for veggies, crackers, and pita chips. It is vegetarian, vegan, and gluten free-as long as you use gluten free-bread or serve as a dip with veggies or gluten-free crackers.

If you are looking for a quick and healthy lunch idea, make this Smashed Chickpea & Avocado Salad Sandwich. It is one of my favorite sandwiches and I hope you like it too!

And now for a few “housekeeping” items: Today is the last day to enter our giveaway for 3 SIGNED copies of The Pioneer Woman’s new book, Food From My Frontier. Hurry and enter! And make sure you come back on Monday because it is going to be a VERY exciting day on the blog! Stay tuned! Happy weekend and don’t forget to wear your green tomorrow:)

Smashed Chickpea & Avocado Salad Sandwich

Yield: Salad for 3-4 sandwiches

Prep Time: 10 minutes

Total Time: 10 minutes

This Smashed Chickpea & Avocado Salad Sandwich is a great quick and easy lunch option that is good for you too! The salad also makes a great dip!


1 (15 ounce) can chickpeas or garbanzo beans (I use Bush's Garbanzo Beans)
1 large ripe avocado
1/4 cup fresh cilantro, chopped
2 tablespoons chopped green onion
Juice from 1 lime
Salt and pepper, to taste
Bread of your choice (I use whole wheat bread)
Fresh spinach leaves or other sandwich toppings: lettuce, tomato slices, sprouts, etc.


1. Rinse and drain the chickpeas. Place on a paper towel and remove the outer skins. You can leave them on, but I like to remove them.

2. In a medium bowl, using a fork or potato masher smash the chickpeas and avocado together. Add in cilantro, green onion, and lime juice. Season with salt and pepper, to taste.

3. Spread salad on bread and top with your favorite sandwich toppings. I like to add fresh spinach leaves.

Note: This salad also makes a great dip. Serve with cut up veggies, crackers, or pita chips. Also, this salad is best eaten the day it is made because it will turn brown due to the avocado.

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425 Responses to “Smashed Chickpea & Avocado Salad Sandwich”

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  1. Pingback: smashed chick pea & avocado salad «

  2. Calogero — July 17, 2012 @ 12:02 pm

    I like chickpeas!

  3. Zoe Gillenwater — July 19, 2012 @ 11:14 am

    Two of my favorite foods: avocado and chickpeas. I know what I’m having for lunch today!! Thanks! (BTW, avocado mashed with peas also makes a very yummy sandwich filling.)

  4. Kellie Carnahan — July 20, 2012 @ 1:21 pm

    I just made this for lunch! Such an amazing recipe.

  5. Katie C. — July 22, 2012 @ 10:04 pm

    Thanks for the recipe. I made this the other day (minus cilantro which I didn’t have) and it was perfect as a dip with gluten-free crackers. I devoured the whole thing in 2 days and I know it will be a regular thing! Thanks again…

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  8. Tara G. — July 29, 2012 @ 3:35 pm

    This was delicious! I used a mortar and pestle and whipped this up in no time. It was a hit with adults and kids alike! Thank you for an awesome recipe!

  9. Lori Silbert — August 1, 2012 @ 2:42 pm

    Just finished making it but substituted parsley for cilantro as I’m not a fan. It’s OMG delicious and my husband brought home a loaf of honey cracked wheat bread which I think will be delish.

  10. Two Peas — August 1, 2012 @ 11:42 pm

    Yay! Glad you liked the sandwich!

  11. PamKing — August 2, 2012 @ 6:03 pm

    What are your thoughts on vidalia onion, rather than green? Pretty different tastes I imagine, but I’ve got a vidalia at home and no green onions….???

  12. Two Peas — August 2, 2012 @ 6:08 pm

    Sure, you can use vidalia onion if that is what you have on hand. I’ve used red onion and it was fine:) Enjoy!

  13. Pingback: Chickpea & Avocado Salad | Vegenista

  14. Lauren — August 6, 2012 @ 12:14 pm

    I just made this for lunch and it was very good. I thought it would be thick and pasty (I know, not a real word) but it was very light. I will definitely make this more often. Thanks for the recipe.

  15. Jennifer — August 9, 2012 @ 12:45 pm

    Yum! I would love to make this for my lunch to bring to school, but will the avocado turn brown in a few hours?

  16. Two Peas — August 9, 2012 @ 1:35 pm

    The lime juice keeps it from browning. It will brown slightly, but not much:) Enjoy!

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  23. Teresa — September 13, 2012 @ 12:14 pm

    This combines two of my favorite foods ! Yum, gonna make this soon :)

  24. Aileen — September 13, 2012 @ 3:01 pm

    Just saw this posted on facebook and it looks great! Someone might have already asked this, but how do you remove chickpea skins? I just bought my first can ever and had no idea they had skins that needed to be removed. It seems like a tedious task to remove each skin, but if leaving them on makes it unappetizing…I’m up for the task! Mayo disgusts me so I’m excited to try this! Thanks for sharing!

  25. Two Peas — September 13, 2012 @ 3:05 pm

    Hi-they are easy to remove. Rinse the chickpeas under cold water and they will start to come off. Toss them with your hands and the skins will fall right off. I hope you enjoy the sandwich!

  26. Michelle Ritchie — September 13, 2012 @ 6:13 pm

    Some of my favorite things! Just delicious. Gorgeous photo too…which I added to our Delicous Karma Pinterest board.

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  28. peggy kleinert — September 22, 2012 @ 5:55 pm

    I can’t wait to try this recipe since I love avocados (have a tree) & chick peas. Can you give suggestions what to substitute for cilantro which I don’t care for?

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  30. Pingback: Smashed Chickpea Greek Salad Sandwich Recipe | Two Peas & Their Pod

  31. Simply Well with Michelle — September 30, 2012 @ 8:34 am

    OMG! This looks amazing! I can’t wait to try it! Thank you for sharing!

  32. Diana @ Eating Made Easy — October 1, 2012 @ 11:25 pm

    This looks easy, healthy and so delish!

  33. Pingback: Sophy – healthy blog Shared: Smashed Chickpea Greek Salad Sandwich - Sophy - healthy blog

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  37. Sapna Sharma — October 12, 2012 @ 12:16 pm

    Thanks so much for posting this recipe! I’m in law school and 1) I hate spending money on processed food 2) I eat the same things, b/c most of it has meat and I’m vegetarian! This sandwich looks great and will probably save me a ton of money, time, and calories! Please post more, I’ve just become an avid follower!!

  38. Pingback: Smashed Chickpea and Avocado Sandwich with Lime and Cilantro « the taste space – steam, bake, boil, shake!

  39. janet @ the taste space — October 16, 2012 @ 9:36 am

    Sandwich was delicious! Thanks for sharing! :)

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