Avocado and chickpea “smash”wich

Avocado toast is the recent food craze sweeping Boston (and the nation), but it can be hard to eat, especially for kids. Try our version of avocado toast in sandwich form for a quick, filling, and healthy lunch! A bonus – your kids will have a blast helping you smash up the avocado and chickpeas!

Total time: 10 minutes
Makes: 3-4 sandwiches
Good for: Lunch or a snack

Ingredients

  • 1 can (15 ounce) chickpeas or garbanzo beans
  • 1 large ripe avocado
  • Juice from 1 lime
  • Salt and pepper, to taste
  • 6-8 slices of whole wheat bread
  • Fresh spinach leaves, cucumber slices, or other sandwich toppings: tomato slices, sprouts, etc.

Instructions

  1. Rinse and drain the chickpeas. Place on a paper towel to dry. If you want, remove the skins (but this is not necessary).
  2. In a bowl, using a fork or potato masher smash the chickpeas and avocado* together. Add in lime juice. Season with salt and pepper, to taste.**
  3. Spread avocado and chickpea mixture on bread and top with your favorite sandwich toppings.

*The easiest way to open an avocado is to cut it in half, remove the pit, then use a spoon to scoop out the flesh

**Boost the flavor by adding garlic, cilantro, green onions, or chili pepper flakes

Note: The avocado and chickpea mixture can also be eaten on its own as a dip. Eat it with veggies, crackers, or chips. Make sure to eat the mixture soon after you make it since the avocado will turn brown.

Nutritional Information

Serving size: 1 sandwich
390 calories, 12 g fat (trace saturated fat), 0 mg cholesterol, 502 mg sodium, 57 g carbohydrate, 15 g fiber, 18 g protein


Recipe adapted from
Two Peas & Their Pod
Photo courtesy of Two Peas & Their Pod

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