Chickpea & Avocado Spread

Number of Servings: 8 (85g)
Active Time: 10 min.
Total Time: 10 min.

Chickpeas and avocado are an incredibly filling combination. This spread can be used in lieu of mayo, or it can serve as its own sandwich filling.

Ingredients

  • 2 medium ripe avocados, peeled, pitted and diced
  • 1 Tbsp. Dijon or stoneground mustard
  • ½ tsp. granulated garlic
  • 2 tsp. minced, fresh oregano
  • 2 tsp. lemon juice
  • ¼ cup minced sweet onion (optional)
  • 1 can chickpeas/garbanzo beans, drained and rinsed (or 1½ cups home-cooked)

Directions

  1. In a bowl, combine everything but the chickpeas, blending with a fork and mashing the avocado as you go.
  2. Add the chickpeas, and mash them into the avocado mixture until you reach your desired consistency.

Nutrition Facts

8 servings per container

Serving Size 85g

Amount per serving
Calories 135
% Daily Value*
Total Fat 8g 10%
Saturated Fat 1g 5%
Trans Fat 0g
Polyunsaturated Fat 1.5g
Monounsaturated Fat 5g
Cholesterol 0mg 0%
Sodium 50mg 2%
Total Carbohydrate 13g 5%
Dietary Fiber 6g 21%
Total Sugars 2g
Includes 0g Added Sugars 0%
Sugar Alcohol 0g
Other Carbohydrate 5g
Protein 4g
Vitamin D 0mcg 0%
Calcium 25.3mg 2%
Iron 1.3mg 6%
Potassium 345mg 8%
Vitamin A 4.3mcg 0%
Vitamin C 5.9mg 6%
Vitamin E 1.2mg 6%
Vitamin K 13.3mcg 10%
Thiamin 0.1mg 8%
Riboflavin 0.1mg 8%
Niacin 1.7mg 15%
Vitamin B6 0.2mg 10%
Folate 94.5mcg 24%
Vitamin B12 0mcg 0%
Biotin 1.8mcg 6%
Chloride 3mg 0%
Pantothenate 0.8mg 20%
Phosphorus 79.1mg 6%
Iodine 1mcg 0%
Magnesium 30.2mg 8%
Zinc 0.8mg 10%
Selenium 1.4mcg 2%
Copper 0.2mg 20%
Manganese 0.4mg 15%
Chromium 0mcg 0%
Molybdenum 23.1mcg 50%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Ingredients

Avocado, Chickpeas, Dijon Mustard (water, Mustard Seed, Mustard Flour, Vinegar, Salt, White Wine, Citric Acid, Tumeric, Spices), Lemon Juice, Oregano, Granulated Garlic.

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