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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443 Responses to “Smashed Chickpea & Avocado Salad Sandwich”

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  4. Elsa — January 11, 2013 @ 3:54 am

    This is a amped up version of what I’ve had as a child – avacodo with sprinkled salt and pickeled jalapeño sandwich

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  9. Carrie Starnes — February 7, 2013 @ 9:41 am

    I’m SO glad I came across this on Pinterest! I’ve made it 3 times with a few variants and LOVE LOVE LOVE it every time! THANK YOU for posting it to your blog. My tweaks have included: one time I used lemon juice, one time I used both lemon and lime juice, one time I added chives, and I’ve added garlic powder along with the pepper and just a pinch of Kosher sea salt. I imagine I’ll add fresh garlic the next time…..FANTASTIC recipe!

    • Two Peas replied: — February 7th, 2013 @ 10:26 am

      Glad you like the sandwich! It’s my favorite!

  10. Juliet — February 10, 2013 @ 4:42 pm

    Simple and delicious!

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  13. strwbrytallcake — February 18, 2013 @ 12:34 am

    I pinned this awhile ago and just got around to making it tonight, and it is DELECTABLE!! I paired it with crackers tonight but will make it on whole wheat bread tomorrow, as recommended. I have a feeling this is soon going to become my favorite lunch. Thank you for sharing your lovely recipes!

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  19. Rose — March 15, 2013 @ 11:13 am

    Just made this for lunch. I will definitely make this again. I used spicy brown mustard to give it a little zing. I’m also going to use the salad with my 11mo infants(minus the onion).Glad to find a recipe that I can eat and they can too!

  20. Lara — March 15, 2013 @ 9:46 pm

    All your green foods look SUPER SUPER YUMMY! Thanks for sharing!

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  25. Tricia — March 22, 2013 @ 6:56 pm

    OMG! I just made this for me and my boys and we are all in love. My boys pronounced it a keeper. I love being able to make a chickpea salad without the use of vegenaise, since I’m supposed to eat mainly unprocessed foods right now. I’m vegan and my boys are mostly vegetarian, so this was perfect for all of us! Thanks so much!

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  29. Sylvia @ — April 9, 2013 @ 12:55 pm

    Hi there! I’m pretty new to your blog and have been looking for a good way to use my chickpeas. I have a ton of them in my cabinet, because I keep buying them and forgetting that I already bought several cans before – I clearly need to learn the art of taking inventory. So my goal is to use them all up. This recipe is definitely going on the list – looks so good! Keep up the good work – loving your blog!

    • Two Peas replied: — April 9th, 2013 @ 3:43 pm

      Thank you!

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  34. Keshia — April 17, 2013 @ 7:34 pm

    Just made this for dinner. SO SO GOOD.

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  37. Teri — April 23, 2013 @ 1:38 pm

    So I made this today for lunch but added a tad bit of mustard and both dill and sweet pickle relish . My husband even liked it.. We put it on toasted spelt bread that Meijers makes and it s organic… Yum.

    • Two Peas replied: — April 23rd, 2013 @ 1:42 pm

      Glad you liked it!

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