Creamy avocado mashed with seasoned chickpeas, crisp red onions, and peppery arugula, all sandwiched inside a toasted multigrain sesame bagel. These wholesome bagel sandwiches are perfect for quick lunches or stylish picnic spreads.

Why You’ll Love This Recipe

Avocado Chickpea Salad Bagels are a delightful fusion of creamy, zesty, and crunchy textures packed into a handheld meal. This plant-based sandwich offers protein, fiber, and healthy fats without the need for meat or dairy. Quick to prepare and endlessly adaptable, it’s a satisfying option for busy weekdays, lunchboxes, or relaxed outdoor gatherings. The combination of flavors is refreshing yet hearty, offering nourishment and taste in every bite.

Ingredients

(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)

• 4 multigrain or seeded bagels, halved and lightly toasted
• 1 ripe avocado
• 1 1/2 cups canned chickpeas, rinsed and drained
• 1 tablespoon lime juice
• 1/2 teaspoon ground cumin
• Salt and pepper, to taste
• 1/4 cup red onion, thinly sliced
• 1 cup fresh arugula
• Optional: dash of olive oil or tahini

Directions

1. In a mixing bowl, mash the chickpeas and avocado together using a fork or potato masher until the mixture is mostly smooth but retains some texture.
2. Stir in lime juice, ground cumin, salt, and pepper. For added creaminess, mix in a drizzle of olive oil or a spoonful of tahini if desired.
3. Toast the bagels to a light golden color.
4. Spread a generous layer of the avocado chickpea mixture onto the bottom half of each toasted bagel.
5. Top with thinly sliced red onions and a handful of fresh arugula.
6. Close with the top half of the bagel and press gently.
7. Serve immediately or wrap individually for a portable meal.

Servings and timing

Servings: 4 bagel sandwiches
Prep Time: 10 minutes
Cook Time: 0 minutes
Total Time: 10 minutes

Variations

• Spicy Version: Add red pepper flakes, sriracha, or diced jalapeños for a kick.
• Mediterranean Twist: Stir in chopped sun-dried tomatoes, olives, or a bit of crumbled feta.
• Herb Boost: Mix in fresh chopped parsley, cilantro, or dill for added brightness.
• Vegan Creaminess: Add a spoonful of hummus or vegan mayo to enhance the texture.
• Open-Faced: Serve on a single bagel half and top with sliced cucumbers or cherry tomatoes.

Storage/Reheating

The avocado chickpea filling can be made ahead and stored in an airtight container in the refrigerator for up to 2 days. For best results, assemble the bagels just before eating to prevent sogginess. To minimize browning, press plastic wrap directly onto the surface of the avocado mixture.

FAQs

Can I use dried chickpeas instead of canned?

Yes, cook dried chickpeas in advance until tender. You’ll need about 3/4 cup dried to yield 1 1/2 cups cooked.

How do I keep the avocado from browning?

Add extra lime juice to the mixture and store it with plastic wrap directly touching the surface to reduce air exposure.

Are there gluten-free bagel options?

Yes, many stores offer gluten-free bagels made from rice, almond, or other alternative flours.

Can I use spinach instead of arugula?

Absolutely. Spinach or other leafy greens like lettuce or baby kale work well as substitutes.

How can I make it more filling?

Add sliced boiled eggs, roasted vegetables, or a layer of hummus for extra bulk.

Can I make the filling in a food processor?

Yes, pulse gently to maintain a slightly chunky texture rather than a smooth purée.

Is this suitable for kids?

Yes, though you may want to reduce or omit raw onions depending on preferences.

Can I pack this for lunch?

Yes, wrap tightly in parchment or foil and keep chilled until ready to eat.

Is this recipe vegan?

Yes, all ingredients are plant-based. Just ensure your bagels contain no dairy or egg if store-bought.

What’s a good side dish for these bagels?

Fresh fruit, veggie sticks, or a cup of soup pair nicely for a complete meal.

Conclusion

Avocado Chickpea Salad Bagels are a quick, nutritious, and delicious plant-based option perfect for any time of day. With their creamy texture and bold seasoning, they deliver satisfaction without compromise. Whether served at home, packed for a picnic, or enjoyed at the office, these bagels make a fresh and fulfilling meal that’s both easy to prepare and easy to love.

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