This Avocado Chickpea Sandwich is a delicious, plant-based twist on a classic lunch favorite. Packed with creamy avocado, protein-rich chickpeas, and fresh veggies, it’s a satisfying and heart-healthy alternative to traditional sandwiches that often rely on high-sodium lunch meats or processed options.
Perfect for on-the-go, this wrap-friendly recipe makes an excellent choice for a quick, wholesome lunch. Use the avocado-chickpea mash as a versatile base—swap the bread for a whole grain wrap or pita to create a portable option that’s just as flavorful and filling.
For people with chronic kidney disease, this is a great way to introduce plant based proteins into your diet. There is some evidence that plant based proteins don’t produce as much stress on the kidneys as animal proteins. Chickpeas are inexpensive and readily available. Chose a low sodium can and try to find low sodium bread as well.
Dr. Blake’s Top Tip: For added crunch and flavor, sprinkle toasted sunflower seeds or pumpkin seeds on the mash before assembling. It’s a simple way to elevate your sandwich while keeping it nutrient-packed and satisfying!
- Yield: 4 Sandwiches 1x
Ingredients
1 ripe avocado, peeled and cut into cubes
1 15-ounce can low sodium chickpeas, drained and rinsed
1 teaspoon Dijon mustard
1 tablespoon lemon juice
2 tablespoons chopped parsley
1/4 teaspoon salt
1/4 teaspoon ground pepper
1/2 teaspoon chili powder
4 slices seeded, whole grain bread, toasted
1/2 small red onion, thinly sliced
1/2 small cucumber, thinly sliced
2 cups arugula
Instructions
1 Using a large bowl, mash the avocado with a fork or potato masher. Add the chickpeas and mash slightly, leaving some larger pieces of chickpeas for texture. Add the mustard, lemon juice, parsley, salt, pepper and chili powder, stirring to combine.
2 Divide the avocado-chickpea mash between four slices of bread. Top with red onion, cucumber and arugula. Serve open-faced, or top with another slice of bread, slice diagonally and serve.
Notes
Potassium Content:
Avocado – 172mg
Chickpeas – 122mg
- Low Sugar
- Low Protein
