Our favorite lunch! This easy, healthy Chickpea Avocado Mash with Lemon only takes 5 minutes to whip up - with no cooking involved! (Vegan, gluten-free, oil-free.)
Hearty chickpeas and creamy avocado are a beautiful match. This recipe is deliciously simple with just 3 ingredients: chickpeas, avocado, and fresh lemon juice.
It's healthy, filling, and comes together in 5 minutes. We've been making it for years and it's our perfect lunch or after school snack!
How to Serve this Chickpea Mash
My daughter and I often just grab a couple spoons and eat it right out of the bowl. But you can serve it:
- As a dip with crackers or chips
- In a sandwich with your favorite toppings
- On top of flatbreads
- In pita bread
I've also 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 vegan Chickpea Avocado Mash, also check out:
Come join The Garden Grazer on Instagram and then share a photo if you make or adapt this recipe! (Also please leave a review and star rating below if you give it a try. Your feedback is greatly appreciated - thank you!)
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!
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.
Project Perci Paws
Yummy! I'll be making this real soon! Thank you for sharing!
Kaitlin | The Garden Grazer
Hope you enjoy!
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 roughly 2-3 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!
Sarah B
How long does this last? could i mke it the night before and still have it be good for lunch the next day?
Kaitlin | The Garden Grazer
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.
Kaitlin | The Garden Grazer
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!
Kathy Cotton
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!
Kaitlin | The Garden Grazer
Great tip, thanks!