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Chickpea Avocado Mash with Lemon

March 9, 2014 By Kaitlin McGinn 31 Comments

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)

Chickpea avocado mash sandwich on a plate

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!

Chickpea avocado mash on bread with tomato and sprouts

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 sandwich on a plate
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4.67 from 6 votes

Chickpea Avocado Mash with Lemon

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)
AuthorKaitlin – The Garden Grazer
Prep Time5 mins
Total Time5 mins
CategoryMain Dish
CuisineGluten-Free, Oil-Free, Vegan
Servings2

Ingredients

US Customary – Metric
  • 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
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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

Optional: serve it with crackers, on bread as a sandwich, or with sprouts, tomato, spinach, green onion, etc.

Nutrition Per Serving (Estimate)

Calories: 350 kcalCarbohydrates: 38 gProtein: 12 gFat: 19 gSaturated Fat: 3 gPotassium: 794 mgFiber: 16 gSugar: 1 gVitamin A: 179 IUVitamin C: 13 mgCalcium: 86 mgIron: 3 mg
Did you make this recipe?Please leave a star rating or comment below.
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Photo collage of chickpea avocado mash sandwiches

If you’re enjoying this Chickpea Avocado Mash, also check out:

  • Avocado Veggie Sandwich
  • Vegan BLT with Tempeh Bacon

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!)

Filed Under: 30 Minutes or Less, Gluten-Free, Main Dish, Recipe, Vegan, WFPBNO Tagged With: avocado, chickpea, family-friendly, garbanzo, lemon, picnic, plant protein, sandwich

Previous Post: « Roasted Vegetable Balsamic Pasta
Next Post: Tofu Scramble with Spinach and Tomato »

Reader Interactions

Comments

  1. Sarah B

    March 10, 2014 at 1:21 am

    How long does this last? could i mke it the night before and still have it be good for lunch the next day?

    Reply
    • Kaitlin | The Garden Grazer

      March 10, 2014 at 1:20 pm

      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 🙂

      Reply
    • Kaitlin | The Garden Grazer

      March 17, 2014 at 6:50 pm

      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! 😉

      Reply
    • Kathy Cotton

      January 20, 2016 at 11:06 pm

      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!

      Reply
    • Kaitlin | The Garden Grazer

      January 22, 2016 at 7:43 pm

      Great tip, thanks!

      Reply
  2. Sharon

    March 10, 2014 at 2:49 pm

    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!

    Reply
    • Kaitlin | The Garden Grazer

      March 10, 2014 at 6:00 pm

      Thank you!

      Reply
  3. LittleMonsterx14

    March 12, 2014 at 1:16 pm

    mmm these looks amazing! a great alternative to egg or tuna salad since i dont eat either. YUM!

    Reply
    • Kaitlin | The Garden Grazer

      March 13, 2014 at 1:34 pm

      Absolutely! A wonderful and easy alternative! 🙂

      Reply
  4. Geraldine

    March 18, 2014 at 12:47 am

    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.

    Reply
    • Kaitlin | The Garden Grazer

      March 19, 2014 at 1:26 pm

      Thank you!

      Reply
  5. Alex

    March 29, 2014 at 2:45 pm

    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!

    Reply
    • Kaitlin | The Garden Grazer

      March 30, 2014 at 10:50 pm

      Sounds fantastic – thanks for sharing!

      Reply
  6. Anonymous

    April 12, 2014 at 12:37 am

    looks good, but I don't eat bread, I think I will put it on whole grain crackers.

    Reply
    • Kaitlin | The Garden Grazer

      April 12, 2014 at 7:34 pm

      Excellent idea! It’s a great chip/cracker dip 🙂

      Reply
  7. Trish Hansford

    June 18, 2014 at 5:02 pm

    I made this today and it was fabulous. I added a garlic clove and some unhulled sesame seeds. Thanks for a great recipe.
    Trish

    Reply
    • Kaitlin | The Garden Grazer

      June 19, 2014 at 6:31 pm

      Wonderful, thanks for sharing!

      Reply
  8. Andreea

    July 9, 2014 at 5:41 pm

    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.

    Reply
    • Kaitlin | The Garden Grazer

      July 9, 2014 at 10:15 pm

      Hey Andrea! Thank you for sharing! I love your additions of corn and nectarine to this – so creative 🙂

      Reply
  9. Anonymous

    July 26, 2014 at 3:21 am

    I just used this as a substitution for meat on my tacos. It was awesome!

    Reply
    • Kaitlin | The Garden Grazer

      July 27, 2014 at 3:53 pm

      Great idea! Thank you!

      Reply
  10. Hannah

    August 22, 2014 at 1:55 am

    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.

    Reply
    • Kaitlin | The Garden Grazer

      August 22, 2014 at 1:25 pm

      Hey Hannah! Absolutely, this makes roughly 2-3 sandwiches, depending on the size of your bread and how much you use 🙂 Hope you enjoy!

      Reply
  11. Project Perci Paws

    September 22, 2014 at 12:49 pm

    Yummy! I'll be making this real soon!! Thank you for sharing!!

    Reply
    • Kaitlin | The Garden Grazer

      September 22, 2014 at 6:58 pm

      Hope you enjoy!

      Reply
  12. yeliah

    January 25, 2015 at 10:59 pm

    I make this using white beans, usually canellini beans in place of the chickpeas, and add a little red onion. So so good!

    Reply
    • Kaitlin M

      January 26, 2015 at 10:24 pm

      Hi! Oh that sounds amazing!! Thank you so much for sharing – definitely trying your version next time 🙂

      Reply
  13. Kathy Plummer

    February 5, 2015 at 5:38 am

    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.

    Reply
    • Kaitlin | The Garden Grazer

      February 5, 2015 at 3:36 pm

      That sounds fantastic! Thank you for sharing 🙂

      Reply
  14. Joy

    May 11, 2016 at 2:51 am

    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.

    Reply
    • Kaitlin | The Garden Grazer

      May 14, 2016 at 3:36 pm

      Thanks so much for sharing your feedback, Joy!

      Reply

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Hi, I'm Kaitlin! I share easy vegan recipes that are mostly whole food, plant-based, oil-free, & gluten-free. Learn More About Me →

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