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    Home » Recipes » Sandwich

    Chickpea Avocado Mash with Lemon

    Mar 9, 2014 by Kaitlin

    This Chickpea Avocado Mash recipe only takes 5 minutes to prepare, with no cooking required! It's easy to make, healthy, and satisfying. Plus it's great as a sandwich spread, cracker dip, or dolloped on salads. (Vegan, gluten-free, oil-free.)

    Vegan chickpea avocado mash sandwich with sprouts and tomato on a white plate

    This Chickpea Avocado Mash sandwich spread is so healthy and satisfying.

    And best of all it comes together in just 5 minutes!

    My daughter and I have been making it for years. It's such a great lunch or after-school snack.

    Plus there is no need to turn on the oven or stove which makes it a nice option in the summertime.

    Ingredients laid out on a white table for chickpea avocado mash

    Ingredients for Chickpea Mash

    This recipe keeps it simple. You will only need a few ingredients:

    • Chickpeas (garbanzo beans): These are a good source of plant-based protein, fiber, folate, iron, and many other dietary minerals and nutrients.
    • Ripe avocado: You will need one large avocado for this recipe. Avocados have a smooth, buttery texture which is perfect in this simple mash.
    • Fresh lemon juice: You will need about two tablespoons lemon juice, which is about a half lemon.
    • Salt: I use fine grain salt. Simply add to taste if desired. You can also include black pepper.

    Customizing

    Most of the time I keep it simple using only the above ingredients. But it can be fun to include other additions as well! A few ideas include:

    Hummus: Add 1-2 tablespoons hummus to make this even creamier and help bind it further.

    Fresh herbs: Stir in chopped fresh dill, parsley, cilantro, or basil for extra flavor and freshness.

    Garlic: Add a couple shakes of dried garlic powder if you like the taste.

    Preparing the chickpea avocado mash in a white bowl with fork

    Serving

    • Dip: Scoop it up with crackers, pita chips, veggies, or tortilla chips. This is a great option for snacks and appetizers.
    • Sandwich: Spread it on a sandwich with lightly toasted whole grain bread, sliced tomato, red onion, and leafy greens or sprouts.
    • Wraps: Try it wither either a lettuce wrap or tortilla wrap. Then add your favorite toppings before wrapping.
    • Flatbread + pita bread: Spread 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

    Store in a tightly sealed container in the refrigerator for 2-3 days. Stir before serving. You can also add another fresh squeeze of lemon juice to brighten it up.

    Note: I haven't tried freezing this recipe, so am unsure how it would hold up. Thankfully it only takes 5 minutes to make, so I feel it's best enjoyed fresh!

    Open-faced sandwich with bread, mashed chickpeas, tomato, and sprouts

    For more inspiration, also browse all chickpea recipes.

    Vegan chickpea avocado mash sandwich with sprouts and tomato on a white plate

    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.
    4.72 from 7 votes
    Print Recipe Pin Recipe Comment
    Prep Time: 5 minutes
    Total Time: 5 minutes
    Author: Kaitlin - The Garden Grazer
    Course: Appetizer, Main Dish, Snack
    Cuisine: Gluten-Free, Oil-Free, Vegan
    Servings: 3

    Ingredients

    • 15 oz. can chickpeas (or 1 1/2 cups cooked chickpeas)
    • 1 large ripe avocado
    • 3 Tbsp. fresh lemon juice (or more to taste)
    • Salt and pepper to taste

    Optional add-ins:

    • 1-2 Tbsp. hummus, a couple shakes of garlic powder, fresh herbs, etc.

    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.

    Nutrition Per Serving (Estimate)

    Nutrition Facts
    Chickpea Avocado Mash with Lemon
    Amount per Serving
    Calories
    235
    % Daily Value*
    Fat
     
    13
    g
    20
    %
    Saturated Fat
     
    2
    g
    13
    %
    Polyunsaturated Fat
     
    2
    g
    Monounsaturated Fat
     
    7
    g
    Potassium
     
    543
    mg
    16
    %
    Carbohydrates
     
    26
    g
    9
    %
    Fiber
     
    11
    g
    46
    %
    Sugar
     
    1
    g
    1
    %
    Protein
     
    8
    g
    16
    %
    Vitamin A
     
    121
    IU
    2
    %
    Vitamin C
     
    12
    mg
    15
    %
    Calcium
     
    60
    mg
    6
    %
    Iron
     
    2
    mg
    11
    %
    * Percent Daily Values are based on a 2000 calorie diet.
    Did you make this recipe?Leave a star rating or comment below!

    If you are enjoying this vegan Chickpea Avocado Mash recipe for dips and sandwich, also check out:

    • Avocado Veggie Sandwich
    • Vegan BLT with Tempeh Bacon
    • White Bean Tomato Salad (10 Minute)

    Follow The Garden Grazer on Instagram, Pinterest, or Facebook for more updates and inspiration.

    More Vegan Sandwich & Wrap Recipes

    • Crispy Tofu Wrap
    • Roasted Veggie Wrap with Hummus
    • Southwest Black Bean Burger
    • Greek Salad Wrap with Hummus

    Reader Interactions

    Comments

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      Recipe Rating:




    1. Peggy

      February 08, 2023 at 3:11 pm

      Can this be made in large batches and frozen?

      Reply
      • Kaitlin

        February 08, 2023 at 4:00 pm

        Hello, Peggy! I've never tried freezing this recipe, so unfortunately I can't recommend it and am unsure how it would hold up. But if you're feeling adventurous and give it a try, I'd love to hear how it turns out!

        Reply
    2. Tammy J.

      February 17, 2022 at 3:38 pm

      5 stars
      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! Tammy J.

      Reply
      • Kaitlin

        February 17, 2022 at 3:56 pm

        Wonderful to hear you're enjoying it, Tammy! Love the wrap idea. Thanks so much for sharing your kind and helpful feedback!

        Reply
    3. 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
    4. Kaitlin | The Garden Grazer

      January 22, 2016 at 7:43 pm

      Great tip, thanks!

      Reply
    5. Kathy Plummer

      February 05, 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 05, 2015 at 3:36 pm

        That sounds fantastic! Thank you for sharing.

        Reply
    6. 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! That sounds amazing! Thank you so much for sharing.

        Reply
    7. 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 about 3 sandwiches, depending on the size of your bread and how much you use. Hope you enjoy!

        Reply
    8. 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
    9. Andreea

      July 09, 2014 at 5:41 pm

      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 kind of 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 09, 2014 at 10:15 pm

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

        Reply
    10. 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
    11. 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 or cracker dip.

        Reply
    12. 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
    13. LittleMonsterx14

      March 12, 2014 at 1:16 pm

      These looks amazing! A great alternative to egg or tuna salad since I don't eat either. YUM!

      Reply

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    Hi, I'm Kaitlin!
    I share vegan recipes that are easy & healthy. (Mostly whole food plant-based, oil-free, & gluten-free.) About Me →

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