Chickpea Avocado Mash (5 Minute!)
This easy Chickpea Mash is healthy, satisfying, and ridiculously fast. It comes together in 5 minutes - no cooking required! Great on sandwiches, salads, or cracker dip.
Servings: 3
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
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.
Variations: Expand this recipe with chopped celery for crunch, dill pickles, capers, vegan mayo, mustard, fresh herbs, garlic powder, hummus, tahini, red onion, green onion, or anything else that sounds good.
Nutrition Per Serving (Estimate)
Calories: 237 kcal | Carbohydrates: 26 g | Protein: 9 g | Fat: 13 g | Saturated Fat: 2 g | Polyunsaturated Fat: 2 g | Monounsaturated Fat: 7 g | Potassium: 553 mg | Fiber: 11 g | Sugar: 1 g | Vitamin A: 123 IU | Vitamin C: 16 mg | Calcium: 62 mg | Iron: 2 mg
