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
- In a bowl, combine everything but the chickpeas, blending with a fork and mashing the avocado as you go.
- Add the chickpeas, and mash them into the avocado mixture until you reach your desired consistency.
Nutrition Facts
8 servings per container
Serving Size 85 g
| 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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