About this avocado chickpea salad sandwich
Avocado chickpea salad sandwich is made with a creamy and nutritious filling of smashed avocados and chickpeas layered with crunchy vegetables. I’ve also included a recipe for a sweet and smoky roasted red bell pepper sauce that complements the flavor of this salad really well.
Recipe highlights –
- Creamy and delicious avocado chickpea filling
- Spicy Indian-ized version
- Loaded with fresh crunchy vegetables
- Features a delicious roasted red pepper sauce
- Super healthy & filling
This sandwich offers a delightful mix of textures with creamy avocado & chickpeas, crunchy veggies and soft bread. It is a wholesome, nutrient-packed meal that is not only delicious but also a versatile and quick option for a nutritious lunch or light dinner.
Inspiration for this sandwich
I first came across avocado chickpea salad sandwich at a diner in California, where it was advertised as a plant-based variation of the more popular egg salad sandwich. It had a chunky avocado chickpea filling along with crunchy alfalfa sprouts and mixed greens. I immediately fell in love with the tastes and textures of this sandwich, and also loved the fact that it was super healthy.
I recreated the sandwich at home when my parents were visiting from India and so I added a few more Indian spices like cumin, rock salt and chaat masala, to adjust it more to their liking. The result was really delicious, in fact the avocado chickpea salad almost tasted like I am eating aloo chaat (mashed potato chaat).
Another day I didn’t have cooked chickpeas but I was craving this sandwich. I had some roasted red pepper hummus in my refrigerator, so I mixed avocados with that, and the results again surprised me. The roasted red peppers added an amazing depth of flavor to the sandwich.
The final recipe given here is a combination of these experiments, made with a mixture of an spicy avocado chickpea salad with a flavorful smoky red bell pepper spread, in delicious crusty bread.
Main ingredients for the avocado chickpea salad sandwich
Other than the main ingredients – chickpeas and avocados – this sandwich is highly customizable. You can vary the spices, the spread and the vegetables used according to your preferences.
I have given the main ingredients I used, along with some suggested substitutions below –
- Bread – I have used sourdough bread here. You can choose your favorite type of bread. However, this sandwich contains a lot of fillings, so it’s preferable to use a stiffer and thicker bread so that it can hold everything well.
- Boiled Chickpeas – One of the main ingredients of the dish, chickpeas add protein and a delicious nutty flavor. You can use canned or dried chickpeas.
- For using canned chickpeas – Drain the liquid from the can and run the chickpeas under water once or twice.
- For using dried chickpeas – Soak 1/3 cup chickpeas (for 1 cup cooked) for 8 hours or overnight. Then you can pressure cook them for around 15-18 minutes on high heat along with 2 cups water.
- Avocado – The second main ingredient of the dish, avocado adds creaminess to the filling and provides healthy fats
- Roasted red bell pepper sauce – This is completely optional, however it adds a smoky, sweet and richness to the sandwich that ties all the other flavors together very well. I have included instructions to make a very easy version of this sauce, however, you can also use other spreads here. Some great options are mint coriander chutney, tahini, pesto, spicy chipotle mayo or sriracha. Or you can just skip the sauce altogether, the filling also has a lot of flavor on its own.
- Vegetables of choice – Adding fresh crispy vegetables really enhances the texture of this sandwich and adds some color. I have added fresh spinach leaves, tomatoes, cucumbers, and green bell peppers for crunch and freshness. You can add any vegetables of your choice.
- Spices – The traditional versions of this sandwich is lightly spiced with salt, black pepper powder and lemon juice. I have slightly changed the flavors and made it spicier to suit the Indian palate better. In addition to the salt, pepper and lemon, I added cumin powder, rock salt and chaat masala for a stronger flavor profile.
Health and nutrition
This sandwich is not only delicious but also a powerhouse of nutrition.
Chickpeas are a great source of plant-based protein and fiber, helping to keep you full and satisfied.
Avocados are rich in healthy fats, vitamins, and minerals, contributing to heart health and overall well-being.
The variety of vegetables adds essential vitamins, antioxidants, and fiber, making this sandwich a balanced and nutritious meal option.
You can choose whole grain bread to further boost the nutritional value and add more fiber and essential nutrients.
Serving suggestions
You can serve this avocado chickpea salad sandwich with a side of fresh fruit, a light soup, or some baked potato fries for a complete and satisfying meal. It’s also perfect as a standalone dish for a quick and healthy lunch on the go.
The filling for the sandwich can be prepared in advance and refrigerated for 2-3 days. I also like to put the avocado chickpea filling in between roti, tortillas or lettuce wraps for a lighter variation.
To make avocado chickpea salad sandwich at home follow the detailed step by step recipe with pictures posted below.
Avocado Chickpea Salad Sandwich Recipe
Recipe Info
Nutrition
Ingredients For Avocado Chickpea Salad Sandwich Recipe
For the roasted red bell pepper sauce
- 1 Red Capsicum (Bell Pepper)
- 3 Garlic Cloves
- 2 Teaspoon Olive Oil
- 1/3 Cup Cashew Nuts (Kaju) soaked in hot water
- 1/2 Teaspoon Dried Red Chilli Flakes
- 1/2 Teaspoon Dried Oregano
- 1/2 Teaspoon Black Pepper Powder (Kali Mirch)
- 1 Teaspoon Salt
For the chickpea avocado salad
- 1 Cup White Chickpeas (Safed Chane) cooked
- 1 Medium Sized Avocado
- 1/2 Teaspoon Salt
- 1/2 Teaspoon Rock Salt (Kala Namak)
- 1/2 Teaspoon Black Pepper Powder (Kali Mirch)
- 1 Teaspoon Roasted Cumin Powder (Bhuna Jeera Powder)
- 1 Teaspoon Chaat Masala
- 1 Tablespoon Lemon Juice
Assembling the sandwich
- 8 Slices Bread
- 1 Cup Spinach Leaves
- 3 Medium Sized Tomatoes
- 1 Green Capsicum (Bell Pepper / Shimla Mirch)
- 2 Cucumbers (Kheera)
- 4 Teaspoons Butter
Step By Step Instructions for Avocado Chickpea Salad Sandwich Recipe
Preparing the roasted red bell pepper sauce
- Chop the red bell pepper (capsicum) and place it on a lined baking tray along with garlic cloves. Brush some oil on the bell peppers and garlic.1 Red Capsicum (Bell Pepper), 3 Garlic Cloves, 2 Teaspoon Olive Oil
- Bake the bell peppers for 15 mins at 350℉ or 175℃, until they are slightly charred along the edges. You can also saute the bell peppers on a pan.
- Add the roasted red bell peppers to a blender.
- Add soaked cashew nuts to the jar. You can also add a combination or cream or milk instead.1/3 Cup Cashew Nuts (Kaju)
- Then add chilli flakes, dried oregano, black pepper powder and salt for seasoning.1/2 Teaspoon Dried Red Chilli Flakes, 1/2 Teaspoon Dried Oregano, 1/2 Teaspoon Black Pepper Powder (Kali Mirch), 1 Teaspoon Salt
- Add water as needed and blend the ingredients together into a smooth sauce of thick consistency.
- You can keep this sauce refrigerated for upto a week in an airtight container.
Preparing the avocado chickpea salad
- Take boiled chickpeas in a large mixing bowl. If using dried chickpeas, pressure cook on high for 15-18 minutes. If using canned chickpeas, drain the liquid from the can and run the chickpeas under water.1 Cup White Chickpeas (Safed Chane)
- Smash the chickpeas with the help of a fork or potato masher.
- Add in avocado chunks and mash them too along with the chickpeas. The avocado should be ripe.1 Medium Sized Avocado
- Add salt, rock salt, black pepper powder, roasted cumin powder, chaat masala and lemon juice.1/2 Teaspoon Salt, 1/2 Teaspoon Rock Salt (Kala Namak), 1/2 Teaspoon Black Pepper Powder (Kali Mirch), 1 Teaspoon Roasted Cumin Powder (Bhuna Jeera Powder), 1 Teaspoon Chaat Masala, 1 Tablespoon Lemon Juice
- Mix all the ingredients evenly to make the chickpea avocado salad.
Assembling the sandwich
- Take the slices of bread and spread a generous amount of the roasted red bell pepper sauce on all of them.8 Slices Bread
- Arrange spinach leaves on one slice.1 Cup Spinach Leaves
- Then place thinly sliced tomatoes on top of it.3 Medium Sized Tomatoes
- Spread a generous layer of the avocado chickpea salad filling on the bread. Then arrange thinly sliced green bell peppers on it and gently press them inside.1 Green Capsicum (Bell Pepper / Shimla Mirch)
- Finally add a layer thinly sliced cucumbers and press both the slices together.2 Cucumbers (Kheera)
- Spread some butter on the outside and toast the sandwich on a pan or in a sandwich maker. If you have a grill or a panini, that's a great option too.4 Teaspoons Butter
- Toast till both sides of the sandwich are golden brown and crispy.
- Avocado chickpea salad sandwich is ready. Slice it in half and serve hot.
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