Chickpea & Avocado Spread - 3 Guiding Stars
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Three Guiding Stars icon Three Guiding Stars indicate the best nutritional value.

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.
Nutritional analysis per serving: Calories 135; Total Fat 8g (10% Daily Value); Saturated Fat 1g (5% DV); Trans Fat 0g; Cholesterol 0mg (0% DV); Sodium 50mg (2% DV); Total Carbohydrate 13g (5% DV); Dietary Fiber 6g (21% DV); Total Sugars 2g; Includes 0g Added Sugars (0% DV); Protein 4g; Vitamin D 0% DV; Calcium 2% DV; Iron 6% DV; Potassium 8% DV; Molybdenum 50% DV; Folate 25% DV; Copper 20% DV.
Recipe by Guiding Stars at https://guidingstars.com/recipes/chickpea-avocado-spread/
© 2024 Guiding Stars Licensing Company. All rights reserved. US Patent Nos. 7,974,881; 8,626,796