Sriracha Avocado Chickpea Salad

Are you looking for a portable plant-based sandwich that’s great to take to work, on a picnic, or a trip to the beach? Are you tired of the standard hummus wrap? You don’t have to reach for a sandwich with processed meat and cheese just yet! This flavorful sandwich is full of sustenance and nutrition, and takes only a few minutes to put together. Everyone loves avocados, and they create a flavorful creaminess to this chickpea mixture that is reminiscent of  a chicken or tuna salad. Smoked paprika brings in a bit of a barbecue flavor and sriracha adds the perfect amount of spice!

This sandwich is not only big on flavor, it’s also dense with nutrition!

According to the California avocado website, one third of an average medium Hass avocado contains around 80 calories that are full of fiber, heart-healthy fats, and vitamins. No only does it have more than half the potassium of an average banana, but it also provides more than 10% of the daily recommended amount of fiber (3-4 grams) and  6 grams of heart healthy, predominantly monounsaturated fats.

1/2 cup of garbanzo beans (about 1/3 of a can) has 130 calories, only 1 gram of fat, 5 grams of fiber (more than 15% of daily recommendation), 7 grams of plant-strong protein, and more than 5% of the daily recommended amount of potassium.

To add further nutrition, I usually use Ezekiel bread for my sandwich. Food for Life makes a few varieties including sprouted grain, flax, sesame, and low sodium. All breads are made of sprouted organic grains which increases digestibility and nutrient availability. There is no flour or refined sugar, and each slice provides up to 4 grams of plant protein and 3 grams of fiber.

Looking at one of these sandwiches, assuming your portion includes around 1/3 of an avocado, 2 slices of Ezekiel bread, and 1/2 cup of garbanzo beans, you’re getting over 16 grams of protein, 14 grams of fiber (with a daily goal of 25-30 grams), and plenty of vitamins and minerals. Dress the sandwich with some crispy romaine lettuce, vine-ripe tomato, and a few thinly sliced red onions, and you’ve made it even more nutritious and delicious!

You can watch me preparing this recipe in an abbreviated version here or watch the full video here

Find original recipe here


1/2 small avocado, preferably Hass, mashed (sometimes I go crazy and just use the whole thing!)
2 tablespoons vegan mayo (I like Just Mayo brand)
1 teaspoon sriracha or to taste (I like mine spicy and use more than a tablespoon!)
1/4 teaspoon apple cider vinegar or 1/2 teaspoon lemon juice
2 to 3 drops liquid smoke (this is optional. Unless you can find a high quality organic brand, add 1 teaspoon or more of smoked paprika)
salt, to taste (I used 1/4 teaspoon)
1 (15.5 ounce) can chickpeas drained and rinsed (try to find BPA-free cans)


Mix all the dressing ingredients in a bowl. Add the chickpeas and mash, leaving them chunky.