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Chickpea Mash

Vegan egg salad style sandwhich made with chickpea and avocado.
Prep Time10 minutes
Cook Time10 minutes
Course: lunnch
Cuisine: American
Keyword: chickpea mash
Servings: 2 people
Cost: 3.00

Ingredients

  • 1 can garbanzo beans drained
  • ½ avocado large
  • 1 whole tomato sliced
  • 4 bread slices any type
  • t tbsp dil fresh or dried

Nooch Sauce

  • 2 tbsp lime juice fresh squeezed
  • 1 cup cashews soaked 1 hour
  • ¼ cup nutritional yeast
  • 1 cup water
  • 1 tbsp apple cider vinegar

Instructions

  • Drain and rinse chickpeas. Save chickpea water to make tasty treats at a later time if desired!
  • blend all nooch sauce ingredients for 3 minutes
  • Add nooch sauce to chickpeas and avocado in medium sized bowl. Mash using potato masher or in this case I actually used a muddler! Continue to mash until desired consistency is achieved.
  • spread chickpea mix on desired bread choice. Add tomato. Add fresh or dried dill.

Video

Notes

*All nutrient facts are approximations. For more specific nutrient facts including those to accommodate any variations speak with your registered dietitian*
Any bread can be used for this sammie. I used sourdough. A whole grain bread will increase fiber content. 
I used a muddler to mash as I found a fork didn't quite achieve the consistency I wanted.  
Recipe presumes nooch sauce has been made in advance.  Otherwise the soak time will add to the total time required to prep this recipe
Music: www.bensound.com
Chickpeas, tomatoes and avocado
Combine Sandwich Ingredients In Dish
Chickpea Mash in a dish and tomatoes
Building a Chickpea Sandwich