Smashed Chickpea and Avocado Sandwich

chickpea avo

Did you know that on average, children (and adults) are not meeting the recommended 48g per day of whole grains? Whole grains contain all parts of the grain kernel, making them high in dietary fibre, antioxidants, and essential minerals. Refined grains on the other hand are striped of these components, and do not offer the same health benefits. Sandwiches made with whole grain bread are an excellent way to increase the amount of wholegrains in both you and your child’s diet!


Serves: 1

Preparation time: 5 minutes


  • 90g (½ cup) chickpeas, drained
  • ¼ avocado
  • 2 slices red onion, finely chopped
  • 5 slices cucumber, finely chopped
  • 1 clove garlic, finely minced
  • 2 tbsp lemon juice
  • Salt and black pepper, to taste
  • ¼ cup spinach
  • ¼ cup sunflower shoots or alfalfa sprouts
  • 2 slices of wholegrain or wholemeal bread


  1. Mash chickpeas and avocado in a medium bowl with a fork
  2. Add red onion, cucumber, garlic, lemon juice, salt and black pepper
  3. Combine well
  4. Layer spinach on one slice of bread
  5. Add chickpea salad mixture on top
  6. Add sprouts on top
  7. Complete with second slice of bread. Enjoy!

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