Smashed Chickpea, Avocado & Pesto Salad Sandwich

7 10 477
Ingredients Minutes Calories
Prep Cook Servings
10 min 0 min 3
Smashed Chickpea, Avocado & Pesto Salad Sandwich
Health Highlights

Ingredients


1 can (15oz) Chickpeas, canned, drained (rinsed, drained)
1 avocado(s) Avocado
2 tbsp Basil pesto
1/2 whole lemon(s) Lemon juice
1 dash Salt and pepper (to taste)
6 slice Whole wheat bread
1/2 cup Baby spinach (for topping)

Instructions


  1. Place the chickpeas on a paper towel or clean kitchen towel and remove the outer skins. Roll them around a bit and they will come off easily. This step is optional.
  2. In a medium bowl, combine the chickpeas and avocado. Smash with a fork until well combined. It is all right if some of the chickpeas are chunky, this will give the mixture texture.
  3. Stir in pesto and fresh lemon juice. Season with salt and pepper, to taste.
  4. Spread chickpea salad on bread slices and top with spinach leaves, if using. Cut the sandwich in half and serve!
  5. Serve with cut-up veggies for a balanced meal. Enjoy!

Nutrition Facts

Per Portion

Calories 477
Calories from fat 194
Calories from saturated fat 27.5
Total Fat 21.6 g
Saturated Fat 3.1 g
Trans Fat 0.0 g
Polyunsaturated Fat 6.0 g
Monounsaturated Fat 8.9 g
Cholesterol 0
Sodium 742 mg
Potassium 737 mg
Total Carbohydrate 60 g
Dietary Fiber 17.5 g
Sugars 9.5 g
Protein 19.0 g

Dietary servings

Per Portion


Grain 1.6
Meat Alternative 0.8
Vegetables 1.9

Energy sources


Pygal43%465.8465164376375176.8220431422439841%313.32951728851356252.0535646127162316%337.9952522628355117.9567415828148443%41%16%CarbohydratesFatProtein

Meal Type(s)

Lunch




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