BBQ Chickpea & Avocado Sandwich

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Mashed BBQ chickpeas with avocado in a sandwich.

BBQ Chickpea & Avocado Sandwich:

This BBQ Chickpea & Avocado Sandwich is the perfect hearty, plant-based alternative to a BBQ pulled sandwich. The smoky, tangy chickpeas combined with creamy avocado create an irresistible flavor-packed bite that’s both nutritious and satisfying.

Ingredients:

For the Chickpea Filling:

  • 1 can (400g) chickpeas, drained & rinsed
  • ¼ cup BBQ sauce (your favorite kind)
  • ½ teaspoon smoked paprika (optional for extra smokiness)
  • ½ teaspoon garlic powder
  • ½ teaspoon onion powder
  • Salt & black pepper to taste

For the Sandwich:

  • 1 ripe avocado, mashed
  • 1 teaspoon lemon juice
  • 4 slices of whole-grain or sourdough bread (or burger buns)
  • ½ cup shredded lettuce or spinach
  • 1 small tomato, sliced
  • ¼ small red onion, thinly sliced
  • Optional: Pickles, sprouts, or vegan mayo for extra flavor

Instructions:

  1. Prepare the BBQ Chickpeas:
    • In a bowl, mash the chickpeas with a fork or potato masher (leave some chunks for texture).
    • Mix in the BBQ sauce, smoked paprika, garlic powder, onion powder, salt, and pepper. Stir well.
  2. Prepare the Avocado Spread:
    • Mash the avocado in a separate bowl.
    • Add lemon juice (to prevent browning) and a pinch of salt.
  3. Assemble the Sandwich:
    • Toast the bread for extra crunch (optional).
    • Spread mashed avocado on one slice.
    • Pile on the BBQ chickpea mixture.
    • Add lettuce, tomato, red onion, and any extras like pickles or sprouts.
    • Top with the second slice of bread.
  4. Serve & Enjoy:
    • Cut in half and enjoy immediately!
    • Pair with sweet potato fries or a side salad for a full meal.

Why You’ll Love It:

  • High-protein & fiber-rich – Chickpeas keep you full and energized.
  • Quick & easy – Ready in 10 minutes with simple ingredients.
  • Versatile & customizable – Add your favorite toppings for an extra flavor boost!
  • Vegan & dairy-free – A wholesome, plant-based meal option.
  • Want more texture? – Try roasting the chickpeas for extra crispiness before mashing!
  • Boost the flavor! – Add a drizzle of vegan ranch, tahini, or hot sauce for extra depth.
  • Make it a wrap! – Swap bread for a whole wheat tortilla and roll it up for an on-the-go lunch.

Enjoy your meal!

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