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Chickpea Avocado Mash with Lemon
4.8 from 24 votes

Chickpea Avocado Mash with Lemon

This easy, healthy chickpea mash only takes 5 minutes to prepare. So simple & satisfying! Great as a sandwich spread, dip, or on salads.

Prep Time
5 mins
Total Time
5 mins
Servings: 3
Calories: 235 kcal
Course: Main Course, Appetizer, Snacks
Cuisine: Vegan, gluten-free

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

    Cup of Yum
  1. 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.)
  2. Cut avocado in half and remove pit and peel. Place avocado flesh in bowl. Add lemon juice, salt/pepper, and any other desired additions.
  3. 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

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: 3 Serving

Amount Per Serving

Calories 235

% 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.