Avocados: Avocados are also packed with antioxidants such as lutein, zeaxantin and vitamin E. They are also an excellent source of numerous minerals such as magnesium and potassium and contain healthy monounsaturated fats. On top of that, avocados are very rich in dietary fibre. and according to the World Cancer Research Fund (WCRF), a diet rich in fibre can help reduce the risk of developing colorectal cancer.

Chickpeas: They are a very good source of fibre, folic acid, zinc, antioxidants (anthocyanins) and a good source of iron (if eaten with a source of vitamin C). Incorporating legumes into your diet also allows you to reduce consumption of red meat and processed meat and increase your intake of fibre and antioxidants. These are key elements in helping to reduce the risk of developing certain types of cancer, such as breast cancer and colorectal cancer.

Smashed Chickpea Avocado Sandwich

Author: Food Innovation & Research Studio (FIRSt), George Brown College, Toronto

4 Servings    10 minutes


  • 1 can “no salt added” canned chickpeas, drained and rinsed
  • 1 each Avocado, peeled and diced
  • 2 tbsps.  Lemon juice
  • 4 tsps. Grainy Dijon mustard
  • ½ tsp.  Salt
  • ½ tsp. Black pepper
  • ¼ cup Dill pickles, minced
  • ¼ cup  Celery, finely diced
  • ¼ cup Green onions, finely minced 
  • 8 slices Whole Grain or Rye bread
  • 1 cup Carrots, grated
  • ½ cup Watercress, not packed


  1. Place chickpeas, avocado, lemon juice, mustard, salt, and pepper in a bowl. Using a fork, mash the ingredients together.
  2. Stir in the pickles, celery, and green onions.
  3. Divide the chickpea mixture between 4 slices of bread, layer with carrots and watercress then place another slice of bread on top!


  • Toast the bread for an extra crunch.
  • Feel free to add a sprinkle of freshly chopped cilantro or parsley to the chickpea mixture.