Recipe Description:
2013 Registered Dietitian Recipe Contest Entry.
“This sandwich recipe usually uses mayonnaise as a binder, but the avocado is a great substitution.” Recipe courtesy of Sharon of Kalaheo, HI.
This recipe was submitted by an avocado fan and has not been tested by the Hass Avocado Board.
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Servings:
- Recipe serving size:
- Number of servings:
Ingredients:
- 1 can chickpeas, drained and rinsed
- 1/3 cup celery, diced
- 1/3 cup onion, diced
- 1/2 ripe, fresh avocado, halved, pitted, peeled and chopped
- 1/2 lime, juiced
- 1 tsp. Hawaiian salt, or Kosher salt
- black pepper (to taste)
- 1/2 tsp. ground cumin
- sliced tomato
- sprouts
- whole grain bread
Instructions:
- Put chickpeas in a bowl.
- Add celery and onion.
- Mash with potato masher or fork until some of the beans are mashed, but okay to leave some whole.
- Add chopped avocado and lime juice and mix to incorporate.
- Season with salt, pepper and cumin.
- Spread 1/4 of mixture on a slice of whole grain bread.
- Add sliced tomato and sprouts.
- Top with another slice of bread.
Nutrition Facts
1 serving per recipe
Serving Size 1 serving (263g)
| Amount Per Serving | ||
|---|---|---|
| Calories | 360 | |
| % Daily Value* | ||
| Total Fat 8g | 10% | |
| Saturated Fat 0.5g | 3% | |
| Trans Fat 0g | - | |
| Polyunsaturated Fat 1g | - | |
| Monounsaturated Fat 2g | - | |
| Cholesterol 0mg | 0% | |
| Sodium 1180mg | 51% | |
| Total Carbohydrate 58g | 21% | |
| Dietary Fiber 12g | 45% | |
| Total Sugars 13g | - | |
| Includes 0g Added Sugars | 0% | |
| Protein 16g | - | |
| Vitamin D 0mcg | 0% | |
| Calcium 344mg | 25% | |
| Iron 3mg | 20% | |
| Potassium 330mg | 8% | |
| Vitamin A 28mcg | 4% | |
| Vitamin C 13mg | 15% | |
| Vitamin E 0.91mg | 6% | |
| Vitamin K 14mcg | 10% | |
| Thiamin 0.06mg | 6% | |
| Riboflavin 0.06mg | 4% | |
| Niacin 2mg | 10% | |
| Vitamin B6 0.19mg | 10% | |
| Folate 56mcg DFE | 15% | |
| (0mcg folic acid) | - | |
| Vitamin B12 0mcg | 0% | |
| Pantothenic Acid 0.38mg | 8% | |
| Choline 9mg | 2% | |
| Phosphorus 84mg | 6% | |
| Magnesium 31mg | 8% | |
| Zinc 0.70mg | 6% | |
| Selenium 2mcg | 4% | |
| Copper 0.25mg | 30% | |
| Manganese 0.64mg | 30% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
