Chickpea Avocado Mash with Lemon
User Reviews
4.8
24 reviews
Excellent
-
Prep Time
5 mins
-
Total Time
5 mins
-
Servings
3
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Calories
235 kcal
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Course
Main Course, Appetizer, Snacks
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Cuisine
Vegan, gluten-free
Chickpea Avocado Mash with Lemon
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This easy, healthy chickpea mash only takes 5 minutes to prepare. So simple & satisfying! Great as a sandwich spread, dip, or on salads.
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Ingredients
- 15 oz. chickpeas or 1 1/2 cups cooked chickpeas, canned
- 1 avocado large ripe
- 3 Tbsp. lemon juice or more to taste, fresh
- salt to taste
- black pepper to taste
Optional add-ins:
- hummus 1-2 Tbsp. hummus, a couple shakes garlic powder, etc
- garlic powder
- fresh herbs
Instructions
- Rinse and drain chickpeas and place in a medium bowl. Mash with a potato masher. (Mash thoroughly for a smoother consistency, or not as much for chunky texture. I prefer a chunkier texture.)
- Cut avocado in half and remove pit and peel. Place avocado flesh in bowl. Add lemon juice, salt/pepper, and any other desired additions.
- Lightly mash again to combine. Serve immediately or refrigerate covered for 2-3 days. (Though it's best when fresh!)
Notes
- Serving: Enjoy as a dip with veggies, crackers, or chips, or on a sandwich with your favorite toppings. It's also great in lettuce wraps, on salad, or spread on flatbreads.
- Serving: Enjoy as a dip with veggies, crackers, or chips, or on a sandwich with your favorite toppings. It's also great in lettuce wraps, on salad, or spread on flatbreads.
Nutrition Information
Show Details
Calories
235kcal
(12%)
Carbohydrates
26g
(9%)
Protein
8g
(16%)
Fat
13g
(20%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
2g
(12%)
Monounsaturated Fat
7g
(35%)
Potassium
543mg
(12%)
Fiber
11g
(44%)
Sugar
1g
(2%)
Vitamin A
121IU
(2%)
Vitamin C
12mg
(13%)
Calcium
60mg
(6%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 3Serving
Amount Per Serving
Calories 235 kcal
% Daily Value*
| Calories | 235kcal | 12% |
| Carbohydrates | 26g | 9% |
| Protein | 8g | 16% |
| Fat | 13g | 20% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 7g | 35% |
| Potassium | 543mg | 12% |
| Fiber | 11g | 44% |
| Sugar | 1g | 2% |
| Vitamin A | 121IU | 2% |
| Vitamin C | 12mg | 13% |
| Calcium | 60mg | 6% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.8
24 reviews
Excellent
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