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Stacked sandwich with Smashed Chickpea Avocado filling and roasted red and yellow peppers.

Smashed Chickpea Avocado Sandwich with Nori

Nisha Melvani
High-protein Smashed Chickpea Avocado Sandwich with Nori is quick, easy, vegan and kid-friendly. Great for school lunches or dinner.
Prep Time 10 mins
Total Time 10 mins
Course Main Course
Cuisine Vegan
Servings 4 people
Calories 298 kcal


  • 15 ounces chickpeas canned, drained and rinsed
  • 1 medium avocado roughly chopped
  • cup mayonnaise vegan
  • teaspoon cayenne
  • 1 tablespoon nori or dulse flakes, or 1 sheet toasted nori (shredded)
  • 1 tablespoon fresh lemon juice
  • ¼ teaspoon lemon zest
  • 1 large garlic clove
  • Salt & freshly ground black pepper to taste
  • ¼ cup chopped fresh parsley

For serving:

  • 8 slices sourdough bread or bread of choice
  • Roasted peppers canned or jarred (optional)
  • Vegan chipotle mayonnaise to taste (optional)


  • Combine ingredients: Transfer the chickpeas, avocado, mayonnaise, cayenne, nori, lemon juice, and lemon zest to a large bowl.
  • Grate garlic: Use a microplane or fine grater to grate the garlic into the bowl.
  • Season: Add salt and pepper to taste. Add the parsley and mix to combine.
  • Smash: Use a potato masher to smash the ingredients until combined, leaving about one third of the chickpeas whole.
  • Optional: Spread chipotle mayonnaise (or spread of your choice) onto toasted bread. Top with smashed chickpea avocado filling and roasted red peppers.



  • Omit the seaweed flakes as desired.
  • Substitute canned chickpeas for 1 ½ cups cooked chickpeas.
  • For a smoother texture, mash the avocado and chickpeas beforehand.


Calories: 298kcalCarbohydrates: 21gProtein: 6gFat: 22gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gSodium: 360mgPotassium: 430mgFiber: 8gSugar: 1gVitamin A: 497IUVitamin C: 13mgCalcium: 51mgIron: 2mg

This information is provided as a courtesy and is an ESTIMATE only. Varying factors such as product types or brands purchased can change the nutritional information in any given recipe.

Keyword easy, kid-friendly, packed lunch, quick, vegan tuna
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