This easy Chickpea Avocado Mash recipe is healthy, satisfying, and ridiculously fast. It comes together in 5 minutes - no cooking required! Great on sandwiches, salads, or cracker dip. (Vegan, gluten-free, refined oil-free.)
This easy Chickpea Avocado Mash is healthy, satisfying, and ridiculously fast. It comes together in just 5 minutes!
It's been a go-to for years in our house (and is one of my daughter's favorite recipes). Perfect for a quick lunch, after-school snack, or in the summer when you don't want to cook.
It's also rich in plant-based protein, fiber, and potassium. Plus you can expand it however you see fit with other flavors and additions!
Ingredients for Chickpea Mash
This recipe keeps it simple! You'll need to gather just a few ingredients:
- Chickpeas (garbanzo beans): These are a great source of plant-based protein, fiber, folate, iron, and many other dietary minerals and nutrients.
- Ripe avocado: You'll need one large avocado for this recipe. Avocados have a smooth, buttery texture which is perfect in this simple mash.
- Fresh lemon juice: You'll need about a quarter cup lemon juice, which is about a one juicy lemon. But you can adjust the amount how you see fit.
- Salt: I use fine grain salt. You can also include black pepper to taste.
Customizing
Other additions: Add chopped celery for crunch, dill pickles, capers, Vegan Mayo, mustard, red onion, green onion, or anything else that sounds good.
Hummus: Add 1-2 tablespoons Hummus (or more!) to make this even creamier and help bind it further. (Or simply add a dollop of tahini.)
Fresh herbs: Stir in chopped fresh dill, parsley, cilantro, or basil for extra flavor in the mixture. Or sprinkle a couple shakes of dried garlic powder if you like the taste.
Curry-style! For a different flavor profile, try this delicious Curried Chickpea Salad as well.
Serving
Sandwich: Spread it on a sandwich with lightly toasted whole grain bread, sliced tomato, red onion, and leafy greens or sprouts.
Dip: Scoop it up with crackers, pita chips, veggies, or tortilla chips. It's a great option for snacks and appetizers!
Wraps: Slap it on a lettuce wrap or tortilla wrap, then add your favorite toppings.
Flatbread & pita bread: Spread it on flatbread for an open-faced sandwich, or stuff it inside pita bread with your favorite toppings.
Salads: Add a dollop or two on top of your fresh salads for added oomph.
Storing
I find this chickpea mash tastes best when fresh, but you can store in a tightly sealed container in the refrigerator for 2-3 days. Then re-stir before serving. (You can also add another fresh squeeze of lemon juice to help brighten it up.)
For more inspiration, also browse all chickpea recipes.
Chickpea Avocado Mash (5 Minute!)
Ingredients
- 15 oz. can chickpeas
- 1 large ripe avocado
- 1/4 cup fresh lemon juice (more or less)
- 1/8 - 1/4 tsp. salt
Optional add-ins:
- 1-2 Tbsp. hummus, a couple shakes of garlic powder, fresh herbs, etc.
Instructions
- Rinse and drain the chickpeas. Place in a medium bowl. Mash them with a potato masher. (You can mash thoroughly for a smoother consistency, or not as much for chunky texture. I prefer a chunkier texture.)
- Cut the avocado in half and remove the pit and peel. Then place the avocado in the bowl. Add the lemon juice (more or less to taste) and salt.
- Lightly mash again. Serve immediately or refrigerate covered for 2-3 days. (Though it's best when fresh!)
Notes
Nutrition Per Serving (Estimate)
Sodium content: This is omitted as I cannot provide an accurate number. I encourage you to calculate your own to provide a much more precise reading based on the exact ingredients, brands, and amounts you're using.
If you're enjoying this vegan Chickpea Avocado Mash recipe, also check out:
- Avocado Veggie Sandwich
- Vegan BLT with Tempeh Bacon
- BBQ Ranch Tempeh Wrap
- White Bean Tomato Salad (10 Minute)
Follow The Garden Grazer on Instagram, Pinterest, X (Twitter), or Facebook for more inspiration.
Jennifer says
This was wonderful!! We're out camping and this is a fantastic lunch to make. I didn't want to pack avocados, so I bought the organic Wholly Guacamole minis instead. I used two minis in place of 1 avocado, and it worked like a charm! Added diced celery and raisins (like in your curried version). So delighted to have this as a simple camping lunch.
Kaitlin says
What a fun & creative take on this dish for a camping meal! I love it, Jennifer. Such a great idea using portable guacamole cups and then adding celery and raisins. Yes! Thank you for sharing and most of all, enjoy your trip!
Tammy J. says
This recipe has been added to my rotating menu! I added the "mash" to a whole grain tortilla, then a couple lettuce leaves, sliced tomato, and another dash of salt & pepper. Brilliant! Thank you!
Kaitlin says
Wonderful to hear you're enjoying it, Tammy! Love the wrap idea and glad it's working out for you. Thanks so much for sharing your kind and helpful feedback!
Joy says
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 with Trader Joe's Lemon Pepper Blend Seasoning Blend with Grinder (which was the frosting on the cake!) I also liked it much better cold than at room temp.
Kaitlin says
Wow, great thinking, Joy! Thanks a lot for coming back to share your creative twist and helpful feedback - it's truly appreciated!
Kathy Plummer says
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.
Kaitlin says
That's so great, Kathy! I can attest it's delicious on salads too and adds a hearty component. Thank you for sharing!
Yeliah says
I made this using white beans, usually cannellini beans in place of the chickpeas, and add a little red onion. So, so good!
Kaitlin says
That sounds amazing! Glad you enjoyed and thanks for sharing!
Trish Hansford says
I made this today and it was fabulous. I added a garlic clove and some sesame seeds. Thanks for a great recipe.
Kaitlin says
Wonderful to hear, Trish! Excellent additions with your garlic and sesame seeds. That's fantastic. Thanks for sharing!