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.)
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 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
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.
For a different flavor profile, try this delicious Curried Chickpea Salad as well!
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!
For more inspiration, also browse all chickpea recipes.
Chickpea Avocado Mash with Lemon
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
Nutrition Per Serving (Estimate)
Sodium: 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 are enjoying this vegan Chickpea Avocado Mash recipe for dips and sandwich, also check out:
- Avocado Veggie Sandwich
- Vegan BLT with Tempeh Bacon
- BBQ Ranch Tempeh Wrap
- White Bean Tomato Salad (10 Minute)
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Peggy
Can this be made in large batches and frozen?
Kaitlin
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!
Tammy J.
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.
Kaitlin
Wonderful to hear you're enjoying it, Tammy! Love the wrap idea. Thanks so much for sharing your kind and helpful feedback!
Joy
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.
Kaitlin | The Garden Grazer
Thanks so much for sharing your feedback, Joy!
Kaitlin | The Garden Grazer
Great tip, thanks!
Kathy Plummer
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 | The Garden Grazer
That sounds fantastic! Thank you for sharing.
yeliah
I make this using white beans, usually canellini beans in place of the chickpeas, and add a little red onion. So so good!
Kaitlin M
Hi! That sounds amazing! Thank you so much for sharing.
Hannah
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.
Kaitlin | The Garden Grazer
Hey Hannah! Absolutely, this makes about 3 sandwiches, depending on the size of your bread and how much you use. Hope you enjoy!
Anonymous
I just used this as a substitution for meat on my tacos. It was awesome!
Kaitlin | The Garden Grazer
Great idea! Thank you!
Andreea
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.
Kaitlin | The Garden Grazer
Hey Andrea! Thank you for sharing! I love your additions of corn and nectarine to this - so creative.
Trish Hansford
I made this today and it was fabulous. I added a garlic clove and some unhulled sesame seeds. Thanks for a great recipe.
Trish
Kaitlin | The Garden Grazer
Wonderful, thanks for sharing!
Anonymous
Looks good, but I don't eat bread. I think I will put it on whole grain crackers.
Kaitlin | The Garden Grazer
Excellent idea! It's a great chip or cracker dip.
Alex
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!
Kaitlin | The Garden Grazer
Sounds fantastic - thanks for sharing!
LittleMonsterx14
These looks amazing! A great alternative to egg or tuna salad since I don't eat either. YUM!