Imagine a dish that's not just a meal, but a culinary adventure – creamy, tangy, and packed with protein that will make your taste buds dance with joy! This Chickpea Avocado Mash is more than just a recipe; it's a quick, nutritious explosion of flavors that takes just 10 minutes to prepare. Whether you're a vegan, a health enthusiast, or simply someone who loves delicious food, this recipe is about to become your new obsession.
Prep Time: 10 mins
Cook Time: -
Total Time: 10 mins
Cuisine: Vegan
Serves: 4 servings
Ingredients
- 1 can chickpeas, drained and rinsed
- 1 ripe avocado
- 2 tablespoons lemon juice
- Salt and pepper to taste
- 1/4 cup diced red onion
- 1/4 cup chopped cilantro (optional)
Instructions
- Open the can of chickpeas and drain thoroughly using a colander. Rinse the chickpeas under cold running water to remove excess sodium and starch.
- Cut the ripe avocado in half lengthwise. Remove the pit carefully by gently tapping a knife into it and twisting. Scoop out the avocado flesh into a medium-sized mixing bowl.
- Add the drained and rinsed chickpeas to the bowl with the avocado. Using a fork or potato masher, gently mash the chickpeas and avocado together until they reach a chunky, rustic consistency. Some whole chickpeas can remain for texture.
- Squeeze fresh lemon juice directly into the mashed mixture. The acid will help prevent the avocado from browning and add a bright, tangy flavor.
- Finely dice the red onion into small, uniform pieces. Add the onion to the chickpea and avocado mixture.
- Season the mash with salt and freshly ground black pepper to taste. Mix all ingredients thoroughly to ensure even distribution of flavors.
- If using cilantro, chop the leaves finely and fold them into the mash for an additional layer of fresh herbaceous flavor.
- Serve immediately at room temperature. Can be used as a spread, dip, or side dish. Best enjoyed fresh to maintain optimal texture and flavor.
Tips
- Choose a perfectly ripe avocado – it should yield slightly when gently pressed but not feel mushy.
- Rinse chickpeas thoroughly to reduce sodium and improve digestibility.
- Use fresh lemon juice for the brightest, most vibrant flavor.
- For extra texture, leave some chickpeas partially whole when mashing.
- Serve immediately to enjoy the freshest taste and prevent browning.
- Experiment with additional herbs like parsley or mint for variation.
- For a spicier version, add a pinch of red pepper flakes or a dash of hot sauce.
- Store in an airtight container with plastic wrap directly touching the surface to minimize oxidation.
Nutrition Facts
Calories: 220kcal
Carbohydrates: 22g
Protein: 8g
Fat: 13g
Saturated Fat: 2g
Cholesterol: 0mg
