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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.
AuthorKaitlin - The Garden Grazer
Prep Time:5 minutes
Total Time:5 minutes
CourseAppetizer, Main Dish, Snack
CuisineGluten-Free, Oil-Free, Vegan
Servings3

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)

Calories: 235 kcal | Carbohydrates: 26 g | Protein: 8 g | Fat: 13 g | Saturated Fat: 2 g | Polyunsaturated Fat: 2 g | Monounsaturated Fat: 7 g | Potassium: 543 mg | Fiber: 11 g | Sugar: 1 g | Vitamin A: 121 IU | Vitamin C: 12 mg | Calcium: 60 mg | Iron: 2 mg