A simple, healthy, and easy sandwich: Garbanzo Bean and Avocado

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I enjoy cooking and experimenting with different foods with the caveat that recipes are not overly time intensive or too complicated.  Recipe books and cards handed down through families can be the source of quality recipes, but I find they often tend to use foods I’ve never heard of or consist of so many ingredients that I have a hard time keeping track of them. For this reason, I simply love the internet.  Recipe looks too complicated?  Click on something else.  Don’t like how long it takes to make?  Search again.

Recently, I found myself hungry for lunch, with a bit of spare time and a hankering for something new.  A search of my cupboard showed an excess number of canned garbanzo beans, which seemed to be a good foundation for my lunchtime recipe search.  My internet search lead me to a website: http://www.twopeasandtheirpod.com/smashed-chickpea-avocado-salad-sandwich/ and I was immediately intrigued.  Not only did I have all the necessary ingredients to make this sandwich, it appeared to be fairly healthy and easy to make.  I must say, this turned out delicious.  Even Mike liked it, which doesn’t always happen when I experiment with cooking.

I know I am not alone in my quest for delicious, simple and healthy recipes and have decided to share when I find a hit.  I invite you to forward your healthy recipes that are a favorite in your household to share on our website.   

**I made a couple of minor substitutions to the recipe and made notations where I did so.**


1 (15 ounce) can chickpeas or garbanzo beans

1 large ripe avocado

1/4 cup fresh cilantro, chopped

1/2 cup chopped onion (original recipe called for 2 tablespoons chopped green onion)

2 tablespoons of Mike’s Mix Ground Flaxseed

Juice from 1 lime

Salt and pepper to taste

Bread (I used Earth Friendly wheat bread)

Fresh spinach leaves or other sandwich toppings: lettuce, tomato slices, sprouts, etc.

Mayo (optional)

Mike’s Mix Ground Flaxseed is available for purchase on Amazon: http://www.amazon.com/Mikes-Ground-Flax-Seed-Smoothies-2/dp/B009P7NFWE/ref=sr_1_1?ie=UTF8&qid=1352408463&sr=8-1&keywords=mike%27s+mix+flax+seed


1. Rinse and drain the chickpeas. (The original author peeled the chickpeas but I left them as is and found no issues with it)

2. Put chickpeas, avocado and flaxseed together in a food processor and pulse until mixed, leaving some chunks. Add in cilantro, onion, and lime juice, stir by hand. Season with salt and pepper to taste.  (My change here was using the food processor.  I tried to mash the chickpeas by hand but was having a lot of difficulty doing such and switched to the food processor.)

3. Spread salad on bread and top with your favorite sandwich toppings. I added mayo and tomato slices as it brought a little moisture to the sandwich.

4.  Eat and enjoy!

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