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Healthy You

Fueling the Fight: Smashed Chickpea & Avocado Sandwich

Tuesday, July 31, 2018 8:30 AM

Want to go vegetarian for a meal but afraid to fall shy of protein goals? Have no fear for beans are here! Chickpeas and the versatile bean group offer 7 grams per ½ cup. This yummy recipe is convenient for a packable lunch and qualifies as a nutritious choice. Swap avocado for mayo to reduce saturated fat and calories while adding fiber, potassium, B vitamin folate and cancer-fighting carotenoids. Lori Bumbaco, Oncology Dietitian at NorthShore Kellogg Cancer Center, enjoys sliced cucumber as a topping and packs a local apple to round out lunch.


Recipe makes 3-4 sandwiches


  • 1 can (15 oz) chickpeas or garbanzo beans
  • 1 large ripe avocado
  • ¼ cup fresh cilantro, chopped
  • 2 tbsp chopped green onion
  • 1 lime, juiced
  • Salt and pepper, to taste
  • Whole wheat bread or sandwich thins
  • Fresh spinach leaves or other sandwich toppings such as lettuce, tomato slices, sprouts, etc.


  1. Rinse and drain the chickpeas. Place them on a paper towel and remove the outer skins (feel free to leave them on).
  2. Using a fork or potato masher in a small bowl, smash the chickpeas and avocado together.
  3. Add in cilantro, green onion and lime juice. Season with salt and pepper to taste.
  4. Spread salad on bread and top with your favorite sandwich toppings.

This salad is best eaten the day it is made because it will turn brown due to the avocado.

Tip: This salad also makes a great dip when served with cut-up veggies, crackers or pita chips.

Recipe adapted from: Two Peas and Their Pod