Healthy Lunchbox Idea for Kids: Smashed Chickpea & Avocado Salad Sandwich (Kids Cook Monday)
|March 4, 2013||Posted by Stacy under Healthy lunch, Recipes|
Coming up with fresh ideas for my kids’ lunchboxes is an ongoing struggle for me. I like to mix it up, knowing that variety is important for good nutrition and getting kids used to the concept of eating different foods. So I was excited to find a scrumptious Smashed Chickpea and Avocado Salad Sandwich recipe on Two Peas and Their Pod (a fabulous food blog created by a former health educator and her husband).
This kid friendly vegetarian sandwich has it all: protein, healthy fats, vitamins, fiber, and flavor. The chickpea-avocado “salad” filling is reminiscent of guacamole, but with a little more substance. My 4-year-old daughter loves it on locally made honey whole-wheat bread (the other day, she opted for it over grilled cheese), while my typically food fussy 7-year-old son likes scooping it up with tortilla chips. I also enjoy it in a whole-wheat tortilla with rice, grated carrots, and a sprinkle of shredded cheddar cheese.
Back at home, kids can use a fork to “smash” the chickpeas and kitchen shears to chop the cilantro and green onion. They also can help squeeze the lime and mix it all together. Getting them involved in preparing it will make them more excited to eat it.
A big thanks to Maria at Two Peas and Their Pod for letting me share this yummy recipe. It’s become a favorite of mine, and I’m happy to have a healthy new entry for my children’s lunchboxes!
Smashed Chickpea & Avocado Salad Sandwich
Recipe from Two Peas and Their Pod
Yield: Salad for 3–4 sandwiches
Prep Time: 10 minutes
Total Time: 10 minutes
1 (15 ounce) can garbanzo beans (chickpeas)
1 large ripe avocado
1/4 cup fresh cilantro, chopped
2 tablespoons chopped green onion
Juice from 1 lime
Salt and pepper, to taste
Bread of your choice (I use whole wheat bread)
Fresh spinach leaves or other sandwich toppings: lettuce, tomato slices, sprouts, etc.
1. Drain and rinse chickpeas. Place on a paper towel and remove outer skins. You can leave them on, but I like to remove them.
2. In a medium bowl, using a fork or potato masher smash the chickpeas and avocado together. Add in cilantro, green onion, and lime juice. Season with salt and pepper, to taste.
3. Spread salad on bread and top with your favorite sandwich toppings. I like to add fresh spinach leaves.
Note: This salad also makes a great dip. Serve with cut up veggies, crackers, or pita chips. Also, this salad is best eaten the day it’s made because it will turn brown due to the avocado.
How do you keep things fresh and interesting in your child’s lunchbox? Do you have a favorite lunch recipe to share? Please leave it in the comments section down below!