Description
This Beet & Chickpea Smash sandwich is packed with earthy roasted beets, creamy smashed chickpeas, buttery avocado, and tangy pickled onions layered between crisp whole grain bread. It is colorful, hearty, satisfying, and perfect for lunch, meal prep, or a quick nourishing dinner.
Ingredients
Scale
- 2 medium roasted beets, finely chopped
- 1 can (15 ounces) chickpeas, drained and rinsed
- 1 ripe avocado, sliced
- 1/2 cup pickled red onions
- 1 cup fresh spinach leaves
- 3 tablespoons vegan mayonnaise
- 1 tablespoon fresh lemon juice
- 1 teaspoon Dijon mustard
- 1/2 teaspoon garlic powder
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 8 slices whole grain bread, toasted
Instructions
- Preheat the oven to 400°F if roasting fresh beets and line a baking sheet with parchment paper.
- Lightly mash the chickpeas in a large mixing bowl using a fork or potato masher.
- Add the chopped roasted beets, vegan mayonnaise, lemon juice, Dijon mustard, garlic powder, salt, and black pepper. Stir until combined while keeping a slightly chunky texture.
- Toast the whole grain bread slices until crisp and golden.
- Spread the beet and chickpea mixture generously over four slices of toasted bread.
- Top with spinach leaves, avocado slices, and pickled red onions.
- Place the remaining bread slices on top and press gently.
- Slice the sandwiches in half and serve immediately.
Notes
- Toast the bread just before serving for the best texture.
- Chill the filling for 15 minutes before assembling to deepen the flavor.
- Add extra lemon juice for a brighter finish.
- The filling can be stored in the refrigerator for up to 3 days.
Nutrition
- Serving Size: 1 sandwich
- Calories: 420
- Sugar: 9g
- Sodium: 620mg
- Fat: 16g
- Saturated Fat: 2g
- Unsaturated Fat: 13g
- Trans Fat: 0g
- Carbohydrates: 56g
- Fiber: 13g
- Protein: 12g
- Cholesterol: 0mg
Keywords: beet chickpea sandwich, vegan sandwich, smashed chickpea sandwich, beet avocado sandwich, healthy lunch recipe, plant based sandwich, roasted beet sandwich