Chickpea, Avocado Spread

chickpea avocado

I have seen several recipes floating around the internet blending chickpea and avocado to make a sandwich spread and decided to play around with it and see what I thought.   I found it to be good for a sandwich spread, but not all by itself.  I recommend lettuce, tomato, red onion, and sprouts and then use the spread like a thick condiment.

This spread also works well as a hummus type dip with chips.  It is a great way to add more legumes into your diet and utilize the healthy fats found in avocado.   Check out some nutrition info below.

Chickpea (Garbanzo bean) and Avocado Spread

1 can chickpeas, drained and rinsed.  Reserve liquid in case it is needed to thin down the spread

1 avocado

2-3 cloves garlic

juice of 1/2 lemon

1/4 cup Tahini paste

1 tsp fresh Cilantro

Salt and Pepper to taste

Feel free to add other ingredients like hot sauce, jalapenos, red pepper flakes etc. to spice it up a bit!

 

A little health information

  • Chickpeas are loaded with fiber and potassium.  Just one tablespoon has 2.2 grams of fiber and 109 mg of potassium (per google nutrition).  Chickpeas are also a great source or folic acid and protein and Iron!
  • Avocados sometimes get bad press because they are so fatty, but it is a heart healthy monounsaturated fat. (This doesn’t mean eat all you want, still be wise )  Avocados are rich in vitamins A, B, E, Folic Acid.  Plus Avocados are high in lutein and zeaxanthin which are healthy for your eyes!
  • Tahini is another fatty item that has heart healthy fats in it. 2% of the fat is saturated, but new studies are showing this is not as upsetting as it used to be.  One ounce of Tahini has as much iron as one ounce of liver and has significant levels of calcium, magnesium, phosphorus, and your whole day’s worth of thiamin.

So spread on this dip/spread and enjoy!  You are making good food choices!

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