Chickpea Smash Toast with Fresh Herbs

This is one of the easiest vegan chickpea recipes that you will love. Made with simple ingredients and in one large bowl, you will have lunch whipped up in a matter of minutes!

The combination of fresh herbs, citrusy lemon juice, and smashed chickpeas is one of the best flavors.

This recipe is one of my new favorites. I have been making this for lunch on repeat. With a few ingredients, a potato masher, and a bowl, this is the easiest meal prep recipe out there.

What’s to Love About This Chickpea Smash Toast?

It’s very filling. The base of this sandwich is chickpeas which are filled with plant-based protein. I honestly fill satisfied with one toast, they are that hearty.

It’s a one-bowl recipe. Can I get an amen for not having to wash a million dishes after one meal? You will have the kitchen cleaned up in literally one minute after making this chickpea smash.

It’s easy to make. Grab a large bowl or a food processor and you will be on your way in minutes to a healthy and filling meal.

It’s a delicious recipe. This sandwich has big flavor and the perfect crunch from the toasted bread.

It’s the perfect healthy lunch. Which several grams of protein, you’ll be satisfied for hours after eating this for lunch.

It’s perfect for meal prepping. It’s a good idea to prepare healthy lunch options ahead of time for a quick and nutritious lunch. That’s why I love this chickpea smash!

What Are the Health Benefits of Chickpeas?

Did you know that one can of chickpeas, also called garbanzo beans is packed with your days worth of fiber, protein, and healthy fats? These cute little legumes are one of the healthiest forms of vegan protein out there. They are rich in vitamins and minerals offering a variety of health benefits.

Helping you to stay full longer thanks to the fiber and protein found in these beans. Evidence shows that eating garbanzo beans can reduce the number of calories you consume.

They are typically used for hummus and smashed chickpea salad because of their pasty and thick consistency once mashed along with their nutty and rich taste.

The Ingredient List

Crusty bread-Make sure to grab your favorite bread for this recipe. The thicker and fluffier the better. The slice of bread you use is the key to this recipe, trust me.

Chickpeas-These white beans are great for “smashing” and have a meaty texture. This is the base of the sandwich.

Fresh herbs-I like to use parsley and basil in chickpea mixture. Feel free to use your favorite combination of herbs such as fresh dill or rosemary.

Lemon juice-The citrus component is one of the best parts of this meal. In my opinion, the more, the better the flavor. Definitely don’t be shy with the lemon juice!

Green onion-You could probably use shallot instead but I recommend green onion.

Olive oil-Adding extra virgin olive oil will increase the grams of healthy fats in this recipe. This ingredient will help bind everything together and make it a smooth mixture.

Dijon mustard-Make sure to use the smooth varieties instead of the whole grain mustard.

Garlic powder-You can also use fresh minced garlic cloves here. If you are a garlic lover, fresh is the way to go.

Kosher salt and pepper-Add as much as you’d like of salt and pepper.

Tomatoes-This is optional but highly recommended. The tomato slices finish off the sandwich and are a great addition!

Optional toppings-This is your sandwich so feel free to add whatever you’d like. Some suggestions include lettuce, hot sauce, smashed avocado, red pepper flakes, micro greens, red onion. and any crunchy veggies you desire.

How to Make This Vegan Sandwich

Step one-Drizzle olive oil, garlic powder, and salt over each slice of thick bread. Place the bread into a toaster and toast until lightly browned.

Step two-Place the rinsed and drained chickpeas and lemon juice in a large mixing bowl. Smash the beans with a potato masher or fork.

Step three-Add in all of the remaining ingredients and continue smashing and mixing until a pasty yet chunky mixture forms.

Step four-Spread the chickpea mixture over a piece of toasted bread.

Step five-Top it off with 2 slices of tomatoes, salt, and pepper to taste.

Tips + Modifications

I wouldn’t substitute any other variety of beans. I have not tried anything other than chickpeas.

For meal prepping, make the chickpea smash ahead of time and store it in the fridge.

How to Store The Chickpea Mixture

All you need is a mason jar or any airtight container to store this mixture. Simply place it into the jar, secure the lid, and place it in the fridge.

This chickpea smash will last up to 5 days in the fridge. Do not freeze.

Check Out More Delicious Vegan Lunch Recipes

Check out this Chickpea Salad Sandwich. If you love chickpeas, you will love this delicious filling sandwich.

If you are a veggie lover, I know you will really like this Veggie Loaded Sandwich. It’s got massive amounts of flavor going on!

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