5-minute Avocado Spread with mashed chickpeas takes avocado toast to a whole new level. It's rich in protein, calcium, iron, fiber, and vitamin B12, plus optional longevity ingredients. Use it in sandwiches, or serve it as a dip with crudités or toasted pita bread.
Turn this into a longevity-boosting topping by adding:
- Long Pepper: Contains piperlongumine, an anti-aging compound. Use it like black pepper.
- Black Cumin Seeds: May aid in weight loss and help control cholesterol, triglycerides, blood pressure, and blood sugar. Use 1-2 grams daily (about a quarter teaspoon).
- Reduced Sodium Capers: Packed with quercetin, an anti-aging antioxidant. Perfect for salads.
- Sesame seeds: Contains sesamin which helps reduce inflammation by lowering C-reactive protein.
Make this avocado spread for a healthy snack, lunch, or even a quick weeknight dinner! This balanced recipe is so satisfying, that it will keep you full for hours. Plus, it doesn't brown like other avocado spreads because it's made with chickpeas.
This was inspired by my White Bean Avocado Sandwich on this site, as well as this Easy Beet Hummus.
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👩🏼🌾 Ingredients
- Tahini is a paste made from toasted ground sesame seeds. It is a staple of Middle Eastern and Mediterranean cooking. It has a rich, nutty taste that goes well in dressings, dips, and spreads such as hummus. It's rich in heart-healthy fats and a good source of calcium and iron.
- Chickpeas add protein, fiber, and iron, as well as a satisfying chunky texture to this avocado spread.
- Curly parsley has a more muted flavor than Italian (flat) parsley. Its less robust flavor works well in this recipe.
- Fortified nutritional yeast adds an umami boost, as well as protein and B vitamins (including B12) to this recipe.
- Use ripe avocados for a creamier spread. Firm avocados do not get as smooth and creamy in the food processor.
- Turn this into a longevity-boosting topping by adding a dash of ground long pepper, ground black cumin seeds, sesame seeds, and reduced sodium capers.
See the recipe card for quantities.
🥑 Substitutions
- Chickpeas - use white beans instead as desired
- Nutritional yeast - feel free to omit if you do not have any on hand
- Tahini - substitute with olive oil, water, or aquafaba as needed
- Parsley - Use flat or curly parsley. Flat parsley has a stronger flavor.
Serve this avocado dip with my 2-ingredient Flaxseed Crackers. Visit my Vegan Sandwich Recipes page for more quick and healthy lunch ideas.
📖 How to Make Avocado Spread
Step 1. Transfer the avocado flesh, chickpeas, tahini, garlic, cumin, nutritional yeast, and parsley to the canister of a food processor. Add the juice from one-half lemon and 2 tablespoons of water.
Step 2. Pulse until the desired texture, adding more water, lemon juice, or olive oil as desired. Season with salt. Garnish with Everything Bagel Seasoning. Serve with whole wheat pita, crudités, or as a sandwich spread.
💡 Expert Tips
- I use this smaller glass food processor to make my avocado spread.
- Use ripe avocado for a creamier spread. Make sure it is fresh and not blackened in parts.
- For more flavor, press the garlic using a garlic press, or grate it directly into the spread.
- Storage: Refrigerate any leftover Avocado Spread in an airtight container for up to 2 days.
🙋🏽♀️ Recipe FAQs
This avocado spread does not brown easily because it is made with chickpeas, so there is less mass of avocado to go brown. The lemon juice also helps prevent browning.
To keep your Avocado Spread extra fresh, store leftovers in an airtight container, and add saran wrap over the top before placing the lid on. Gently mold the film to make an airtight seal along the top of the spread. Refrigerate for up to 2 days.
Any creamy variety of avocado will work for this recipe. Make sure it is very ripe, but still fresh and not blackened. I use a ripe Hass avocado.
This spread is balanced and satisfying. Use it for making protein-rich avocado toasts, as a sandwich or burger spread, or as a dip alongside whole wheat pita, crudités, or chips.
🍽 Related Recipes
🥙 The Breads
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📖 Recipe
Avocado Spread
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Ingredients
- 1 large ripe avocado
- 1 (15-ounce) can chickpeas drained and rinsed (1 ½ cups cooked)
- 3 tablespoons tahini or olive oil
- 2 cloves garlic minced
- ½ teaspoon ground cumin
- 1 tablespoon nutritional yeast (optional)
- ½ cup chopped curly parsley
- 1 large lemon
- Salt to taste
- Everything Bagel Seasoning (optional)
Instructions
- Combine: Transfer the avocado flesh, chickpeas, tahini, garlic, cumin, nutritional yeast, and parsley to the canister of a food processor. Add the juice from one half lemon and 2 tablespoons water.
- Blend: Pulse until the desired texture, adding more water, lemon juice or olive oil as desired.
- Season with salt. Garnish with Everything Bagel Seasoning for serving.
Notes
- Use a ripe avocado for a creamier spread. Make sure it is still fresh and not blackened in parts. I used a Hass avocado.
- Garlic: For even more flavor, press the garlic using a garlic press, or grate it directly into the spread.
- Turn this into a longevity-boosting topping by adding a dash of ground long pepper, ground black cumin seeds, sesame seeds, and reduced sodium capers.
- For serving: This spread is balanced and satisfying. Use it as a spread for sandwiches or burgers. Or serve as a healthy snack, or for lunch or dinner with whole wheat pita and crudités.
- Storage: To keep your Avocado Spread extra fresh, store leftovers in an airtight container, and add saran wrap over the top before placing the lid on. Gently mold the film to make an airtight seal along the top of the spread. Refrigerate for up to 2 days.
Nutrition
This information is provided as a courtesy and is an ESTIMATE only. Varying factors such as product types or brands purchased can change the nutritional information in any given recipe.
Ella says
Love it!!! Staple in my kitchen!
Nisha Melvani, RDN says
So glad to hear! Thank you for commenting.
Rebecca says
I tried this for lunch today and it was so tasty! I toasted a plain bagel and then I topped it with a very generous amount of the spread and a sprinkle of everything but the bagel seasoning. This is definitely getting added to the rotation! Thank you so much for this amazing recipe!
Nisha Melvani, RDN says
I'm so glad you enjoyed it. Your bagel sounds so good!
Suzanne says
I don't have parsley but I have cilantro in my refrigator all the time. Can I use cilantro instead?
Would that taste weird?
Nisha Melvani, RDN says
No it will be delicious! Go for it!
Q says
I used pinto beans and it was still delicious. Thank you for sharing.
Nisha Melvani, RDN says
Great substitution. Thank you!
Nancy says
I made this and it was delicious with one exception. I couldn't seem to get over the bitter after taste. I know everybody's tastebuds are different and perhaps it's just me. Do you have any suggestions as to what I can add - or remove - to improve this aspect?
Nisha Melvani, RDN says
I'm guessing it's the brand of tahini you are using. Try the tahini on this page https://cookingforpeanuts.com/links/. Use code COOKINGFORPEANUTS for 10% off.
Nancy says
Thank you Nisha!
I used the Tahini that you recommended and it made a world of difference. I had it with crackers while my veggi burger was cooking, then I put it on top of my burger! I do wish it lasted longer, it's just me and I can't eat it all in two days 🙂
Nisha Melvani, RDN says
Oh so glad you tried that brand! It's safe to eat in day 3 butit won't taste as good!
Lan says
I used a 1/2 can of chickpeas and basil that I need to use up instead of parsley.
Nisha Melvani, RDN says
Sounds delicious.
MARIÁNGELES RIVERA says
IT'S DELICIOUS 😋. I DON'T HAVE PARSLEY BUT I HAVE
IT'S DELICIOUS 😋. I DIDN'T HAVE PARSLEY, SO I SUBSTITUTED IT WITH SPINACH.
I'M EATING IT W/ CARROT STICKS, SWEET POTATO FLATS & CELERY AS WELL AS CASABE - YUCA FLAT BREAD (CASSAVA/MANIOC).
THNX FROM PUERTO RICO FOR ALL YOUR SUPER HEALTHY PLANT BASED RECIPES.🙏🏽🌺✌🏽💚🌺
Nisha Melvani, RDN says
Thank you for leaving a comment. Sounds like a yummy feast.
Jan Brockway says
This recipe is so delicious!! And easy to make. It tastes like my 2 favorite dips, hummus and guacamole! With the cumin and the longevity extras I couldn’t stop tasting it!! Yum. This is a keeper! Thank you Nisha 💋🤗♥️
Nisha Melvani, RDN says
Yayyy! So glad you enjoyed it the longevity way! Thank you.
Yagmur says
Thanks for the recipe, following your YouTube shorts. I have lots of green in the garden will definitely make this.
Nisha Melvani, RDN says
Thank you! Enjoy:)
Carolyn says
Another Delicious looking recipe. I am about to make some. I don't have parsley but I have some fresh basil left in my garden. I will substitute with that. Thank You for sharing.
Nisha Melvani, RDN says
Sounds perfect. Enjoy:)
Rebecca says
Just found this amazing website and this spread is my first try....I'm already drooling lol x
Nisha Melvani, RDN says
Awww thank you! Welcome:)
Aly says
Could you use frozen avocado in this?
Nisha Melvani says
I haven't tested it but if properly thawed, I think it should work.
Shanna says
Great recipe! I ate on it over several days and even though it turned a little brown from the avocado, it was still yummy. 😋
Nisha Melvani says
So happy you enjoyed it...and for so many days:)
Primla Goddard says
Love this recipe ❤️ Great healthy snack !
Avocados are so nutritious.
Nisha Melvani says
Yes! I love avocados. So versatile. Thank you.
Amina says
Live how fresh this recipe is, from the colour to the flavour. The added chickpeas or beans gives it a protein boost and good fats from the avocado. A staple dip!
Nisha Melvani says
Plus, it doesn't brown easily like regular avocado spreads! Thank you.
Elvina Paulino says
Hello, should I boil the chickpeas?
Nisha Melvani, RDN says
If you are using canned, you do not need to boil them, but it will make it smoother if you do. For dry chickpeas, you will need to cook them first.
Neena Chandiramani says
Avocado spread, very handy to have around!
Nisha Melvani says
Absolutely! Thank you.