Our favorite lunch! This easy, healthy Chickpea Avocado Mash with Lemon only takes 5 minutes to whip up – and no cooking! (Vegan, gluten-free, oil-free)
I wasn’t always on the avocado train. But now? I’m all aboard. And this is the recipe that turned me. One bite and you’ll see chickpeas and avocado were meant to be together.
I like to keep it deliciously simple with just 3 ingredients: chickpeas, avocado, and lemon. It’s healthy, filling, and comes together in 5 minutes. Our perfect lunch!
Oftentimes, my daughter and I grab a couple spoons and eat it right out of the bowl until it’s gone. But you can eat it with crackers, on top of flatbreads, in pitas, or as a sandwich, etc.
This also works great as a base recipe to play around with other flavors and add-ins you love. I’ve made a cilantro-lime version which is great as well.
Chickpea Avocado Mash with Lemon
Ingredients
- 15 oz. can chickpeas
- 1 ripe avocado
- Juice from 1/2 lemon (about 1 1/2 Tbsp. or more to taste)
- Salt/pepper to taste
Instructions
- Rinse and drain chickpeas and place in a bowl. Mash with a potato masher or fork.
- Cut avocado in half and remove pit. Scoop out the avocado and place in bowl.
- Mash again to combine with the chickpeas.
- Add lemon juice and stir. Salt/pepper to taste.
Notes
Nutrition Per Serving (Estimate)
If you’re enjoying this Chickpea Avocado Mash, also check out:
Come join The Garden Grazer on Instagram and then share a photo if you make this! (Also please leave a review & star rating below if you give it a try. Your feedback is greatly appreciated – thank you!)
How long does this last? could i mke it the night before and still have it be good for lunch the next day?
Hi Sarah! I bet it would be great the next day for lunch! The avocado may brown just a touch, but the acidity from the lemon juice should keep it pretty fresh 🙂
Update: we made this the night before for the next day’s lunch and the avocado did brown a little. Still tasted good though if you don’t mind a little discoloration! Another idea is to mash the chickpeas and add the lemon juice the night before, then take an avocado with you to work and use a fork to mash it in when you’re ready. I’ve never tried this but you could cut the avocado in half, then place it back together, and put in an airtight container so you can scoop it out when you’re ready. That way you don’t have to mess with bringing a sharp knife with you! 😉
Hi Kaitlin! If you keep the pit of the avocado in the mixture, it won't brown! That's a trick I learned making guac. I've also heard people put plastic wrap directly on the guac so it isn't exposed to air, and again, no brown. Hope this helps!
Great tip, thanks!
I was late to the avocado party, but I haven't looked back since finally getting on board. I've never thought to add it chickpeas! Sounds easy and delicious. Thanks for sharing this!
Thank you!
mmm these looks amazing! a great alternative to egg or tuna salad since i dont eat either. YUM!
Absolutely! A wonderful and easy alternative! 🙂
This looks great! I usually have avocados in the house since I mash them up for breakfast to have on toast. Have to try this – pinning now.
Thank you!
Avocados are amazing on sandwiches! I frequently use them to replace cheese in recipes I used to eat a lot before I turned vegan. For example, instead of making a traditional grilled cheese, we used avocado instead. Try it out! It’s sooooo good!
Sounds fantastic – thanks for sharing!
looks good, but I don't eat bread, I think I will put it on whole grain crackers.
Excellent idea! It’s a great chip/cracker dip 🙂
I made this today and it was fabulous. I added a garlic clove and some unhulled sesame seeds. Thanks for a great recipe.
Trish
Wonderful, thanks for sharing!
Soooo funny, I just discovered your post while eating my first avocado-chickpea combination 🙂 This is magic! I also added sweet corn, nectarine and cheese to the party, but this thing kinda makes me want to go vegan for the first time. Normally I'm nuts about anything dairy but now I'm like…what is this cheese…doing there? Interesting.
Hey Andrea! Thank you for sharing! I love your additions of corn and nectarine to this – so creative 🙂
I just used this as a substitution for meat on my tacos. It was awesome!
Great idea! Thank you!
How many servings does this make? It looks AMAZING, but a whole can of chickpeas, and a whole avocado seems like a lot for one sandwich.
Hey Hannah! Absolutely, this makes roughly 2-3 sandwiches, depending on the size of your bread and how much you use 🙂 Hope you enjoy!
Yummy! I'll be making this real soon!! Thank you for sharing!!
Hope you enjoy!
I make this using white beans, usually canellini beans in place of the chickpeas, and add a little red onion. So so good!
Hi! Oh that sounds amazing!! Thank you so much for sharing – definitely trying your version next time 🙂
i made this tonight. It tastes great! I may add garlic next time, almost like a hummus. Tomorrow, I'm mixing the leftovers in my salad.
That sounds fantastic! Thank you for sharing 🙂
Yes, I tried this. Added granulated garlic. And added a lot more lemon juice. Then spread on flat bread crackers, with a spread of sour cream on the top, and then sprinkled w/Trader Joe's Lemon Pepper Blend Seasoning Blend w/Grinder (which was the frosting on the cake!) I also liked it much better cold than at room temp.
Thanks so much for sharing your feedback, Joy!