Avocado Chickpea Sandwich

This fresh avocado chickpea sandwich is a baked falafel that trades cilantro for mint—served with mini pita bread, low-fat yogurt and some extras toppings like avocado, tomato, lettuce, etc. A simple, fun, healthy way to eat vegetarian!

This is the way to make your falafels for the fresh cilantro haters out there. I love making this avocado chickpea sandwich! So aromatic, healthy and yummy because everyone gets to choose their toppings. I love a good crispy chickpea cake, but the frying factor turns me off. If you want a healthier version, try these oven-backed chickpea fritters. Also, served this way, it’s more pleasant 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; you can do smaller sizes if you have little ones. Chickpea flour is a great binder, plus it’s gluten-free. This recipe uses canned chickpeas because making the patties is way more manageable 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. Still, this step is optional, especially if you are not a gluten friend.

The Mint Inspiration

This recipe inspiration comes from an excellent 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 a lot is 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 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 on top of a salad, rice, pita bread or even tortilla bread. My own personal favourite is small pita bread with lots of veggies. It 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. I’ve added lettuce, tomato, avocado, onions sprout and a yogurt-style sauce this time. It could also have been Babaganoush, halloumi, feta, roasted peppers, olives, pickled onions, spinach, etc. You are the chef!

Other Fun Make-it-Yourself Ideas

• SPRING ROLLS DINNER
• CHIPOTLE PORK TACOS (SOUS-VIDE)
• MEDITERRANEAN CHICKEN FAJITAS

Print Pin

Avocado Chickpea Sandwich

5 from 1 vote

Prep Time 10 minutes minutes

Cook Time 20 minutes minutes

Total Time 30 minutes 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 

• Blend the garlic cloves, onion, chickpeas and mint into a rough paste in a blender.
• Add the tahini, spices, chickpea flour, olive oil, tabasco, egg and seasoning to the big bowl of 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 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.
• It can be stored in the fridge for a few days.

Author: Marie Breton

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.