Avocado chickpea sandwich

The avocado chickpea sandwich is a type of baked falafel that traded cilantro for mint. Served with mini pita bread, low-fat yogurt and some extras toppings like avocado, tomato, lettuce, etc. A fun, healthy way to eat vegetarian!

For the fresh cilantro haters out there, this is the way to make your falafels. I love making those, they are aromatic, healthy and fun because everyone gets to choose their toppings. I love a good crispy chickpea fritter but the frying factor turns me off. If you are looking for a healthier version, try these oven-backed chickpea fritters. Also, served this way, it’s more convivial and fun to combine with lovely textures like; smooth yogurt, crunchy lettuce and juicy tomatoes.

The Right Texture

I like to make the patties slightly chunkier, not too smooth, with bits of chickpeas showing through here and there. The size is up to you, can do smaller sizes if you have little ones, or longer ones if you prefer. Chickpea flour is a fantastic binder and is totally gluten-free. This recipe uses canned chickpeas because to make the patties, it’s way easier this way. Fresh chickpeas wouldn’t hold as well. I also wanted to imitate the crunchy exterior of fried falafels by adding a coat of breadcrumbs to the falafels but this step is totally optional.

The Mint Inspiration

This recipe inspiration comes from a great falafel pita sandwich I ate from a food truck, last year, made with mint instead of cilantro leaves, it was surprisingly fantastic. I’m not a cilantro hater but I know there is a lot out there, so this recipe is spot-on for you!

Chickpeas for a Better Health

Chickpeas have been cultivated since 7000 BC, such an old bean! Without saying its health properties are as long as they are old. Let’s just name a few; lower bad cholesterol, filled with fibres, minerals, vitamins and proteins, help regulate blood pressure, etc. In other words, chickpeas will bring you to your old days. You can make a Backed Falafel Pita Sandwiches dinner and keep the rest for a quick snack the next day, or as a salad topping. These falafels conserve very well for a few days.

Toppings

These chickpea fritters go everywhere and with anything, whether it’s on top of a salad, rice, in pita bread or even tortilla bread. My own personal favourite is small pita bread with lots of veggies. Could also be a great picnic dish! If you want to make your own pitas check out the recipe from a fellow food blogger, Sarah James from Tales From The Kitchen Shed here.

Alternative toppings

As for the sides, I always enjoy filling a plate with colourful veggies for this particular recipe. This time, I’ve added lettuce, tomato, avocado, onions sprout and a yogurt-style sauce. It could as well have been Babaganoush, halloumi, feta, roasted peppers, olives, spinach, etc. For the yogurt sauce recipe, I’ve used this one here, low calories, low sodium and almost fat-free sauce.

So enough talking… let’s get to it!

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Avocado Chickpea Sandwich

5 from 1 vote

Prep Time 10 minutes

Cook Time 20 minutes

Total Time 30 minutes

Servings 15 fritters of 3cm

Calories 73

These avocado chickpea Sandwiches are similar to falafel but made with mint instead of cilantro. Served with mini pita bread, a low-fat yogurt and some extras toppings ( avocado, tomato, lettuce and onion sprouts. A fun and healthy vegetarian lunch for the family!

Ingredients

Falafels

• 400 g canned chickpeas
• 1 onion (finely chopped)
• 2 garlic cloves (finely chopped)
• 1 tbsp tahini
• 2 handful fresh mint leaves
• 1 tsp cumin powder
• 1/2 tsp coriander powder
• 1/2 tsp sweet paprika
• 50 g chickpea flour
• 10 drops tabasco
• 1 egg
• 2 tbsp olive oil
• 30 g breadcrumbs (optional)
• salt and pepper

Toppings

• lettuce
• cherry tomatoes
• onion sprouts
• avocado
• yogurt sauce

Metric – US Customary

Instructions 

• In a blender, blend the garlic cloves, onion, chickpeas and mint into a rough paste.
• In a big bowl, add the tahini, spices, chickpea flour, olive oil, tabasco, egg and seasoning to the chickpea paste and mix well (don’t be shy use those hands).
• Form with the hands, small balls of 3-4 cm and add a none stick covered oven rack.
• Cover the patties with a few breadcrumbs just to add a touch of crunch. *optional
• Cook in the oven at 180°C (350F) for 20 minutes, turn mid way.
• Serve with pita bread, avocado, tomatoes, onion sprouts and yogurt sauce.

Notes

• You can also cook these in the Air fryer at the same temperature for 15 minutes.
• Can be stored in the fridge for a few days.

Author: thefoodolic

Calories: 73kcal

Course: Plato principal

Keyword: air fryer, avocado, baked, chickpeas, falafels, fritter, mint, no cilantro, pita, sandwiches

Nutrition

Calories: 73kcal | Carbohydrates: 8g | Protein: 3g | Fat: 3g | Saturated Fat: 0.5g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Cholesterol: 0.04mg | Sodium: 111mg | Potassium: 110mg | Fiber: 2g | Sugar: 1g | Vitamin A: 37IU | Vitamin C: 2mg | Calcium: 22mg | Iron: 1mg

Nutrition Facts

Avocado Chickpea Sandwich

Amount per Serving

Calories

73

% Daily Value*

Fat

 

3

g

5

%

Saturated Fat

 

0.5

g

3

%

Polyunsaturated Fat

 

1

g

Monounsaturated Fat

 

2

g

Cholesterol

 

0.04

mg

0

%

Sodium

 

111

mg

5

%

Potassium

 

110

mg

3

%

Carbohydrates

 

8

g

3

%

Fiber

 

2

g

8

%

Sugar

 

1

g

1

%

Protein

 

3

g

6

%

Vitamin A

 

37

IU

1

%

Vitamin C

 

2

mg

2

%

Calcium

 

22

mg

2

%

Iron

 

1

mg

6

%

* Percent Daily Values are based on a 2000 calorie diet.