Avocado Spread
5-Minute Avocado Spread is rich in protein, calcium, iron, and vitamin B12. Use in sandwiches or as a dip for a healthy snack, lunch, or dinner.
Servings: 4 people
Calories: 269kcal
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
Calories: 269kcal | Carbohydrates: 28g | Protein: 10g | Fat: 15g | Saturated Fat: 2g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 8g | Sodium: 17mg | Potassium: 601mg | Fiber: 10g | Sugar: 4g | Vitamin A: 739IU | Vitamin C: 31mg | Calcium: 74mg | Iron: 3mg
