Alison is a registered dietitian, board-certified in oncology nutrition, and a cancer thriver. Her expertise in oncology nutrition and personal experience with her own cancer diagnosis and its treatment provide her with the unique perspective of being able to relate to her clients on an entirely different level. Her content is consistently focused on evidence-based guidelines and seeks to increase the awareness of the power of nutrition to complement traditional cancer therapies.
Looking for a delicious and healthy lunch option? Try making a vegan sandwich! Not only is it a great way to incorporate more plant-based foods into your diet, but it’s also a tasty and satisfying meal. With a few simple ingredients, you can create a delicious sandwich that will keep you energized throughout the day. Here’s how to make a vegan sandwich – our Smashed Avocado Chickpea Pesto Sandwich – that’s sure to please.
1, 15 oz can, chickpeas (no-salt added), rinsed and drained
1 ripe avocado
2 tablespoons basil pesto*
2 tablespoons lemon juice, or from 1/2 lemon
Salt & ground black pepper, to taste
6 slices, whole wheat/grain bread
Fresh Spinach, handful (optional)
3 ounces fresh basil
2/3 cup slivered almonds, or cashews
2 cloves garlic
1 teaspoon grated lemon zest
1/4 cup olive oil
1/4 cup water or vegetable broth/stock
2 tablespoons lemon juice
3/4 teaspoon salt
*Feel free to use store-bought pesto. directions
If making your own pesto, start with that. Add all of the the pesto ingredients to your food processor and blend. Set aside.
In a large bowl, add the chickpeas and avocado. Using an avocado smasher tool (or, a fork), smash together the chickpeas and avocado. Chunks of chickpeas are normal.
Next, add the 2 tablespoons of basil pesto and lemon juice. Mix well. Taste test the mixture to see if you’d like to add salt and pepper.
To make your vegan sandwich, simply layer some spinach (or other mixed greens) on your sliced bread and scoop the bean mixture on the sandwich. I prefer my bread to be toasted.
Tip: If you are looking to take this for lunch, I add one serving to a small pyrex bowl, add a little extra lemon juice to the top, and add a plastic wrap. This helps to prevent the avocado from turning brown–which isn’t harmful, it just doesn’t look as pretty!
Looking to bring more plant-based, cancer fighting meals to your table? Click the button below and grab our 5-Day Plant-Based Meal Plan complete with recipes, grocery lists, and meal prep ideas.
Updated April 2023