Whenever I need a quick lunch that feels both fresh and satisfying I always turn to my Vegan Avocado Chickpea Smash. It’s the kind of dish that comes together in minutes but tastes like something special. Creamy avocado and hearty chickpeas make the perfect pair and they’re packed with nutrients that keep me energized all day.
I love how versatile this smash is. Sometimes I pile it onto toast for a speedy breakfast or scoop it into lettuce wraps when I’m craving something light. It’s a simple plant-based recipe that proves you don’t have to sacrifice flavor for convenience.
Ingredients
- 1 ripe avocado, peeled, pitted, and diced
- 1 can (15 ounces) chickpeas, drained and rinsed
- 1 tablespoon lemon juice, fresh
- 2 tablespoons fresh cilantro, chopped
- 1 small garlic clove, minced
- 1 tablespoon red onion, finely chopped
- 1 tablespoon extra-virgin olive oil
- 1/2 teaspoon sea salt, or to taste
- 1/4 teaspoon freshly ground black pepper
- 1/4 teaspoon smoked paprika
- Pinch crushed red pepper flakes (optional, for heat)
Tools and Equipment Needed
I keep my kitchen simple so anyone can make healthy vegan food at home. For my Vegan Avocado Chickpea Smash you will only need a few basic tools—no fancy gadgets required.
- Medium mixing bowl: Choose a sturdy ceramic or glass bowl for easy mashing and mixing.
- Potato masher or fork: Use either to gently smash the chickpeas and avocado together for the perfect texture.
- Chef’s knife: A sharp knife makes it quick to dice red onion, chop cilantro, and mince garlic.
- Cutting board: I use a non-slip cutting board to keep everything safe and organized.
- Citrus juicer or reamer: This tool helps extract every drop of lemon juice for a zesty finish.
- Measuring spoons: For accuracy with olive oil, lemon juice, and spices.
- Spoon or spatula: A silicone or wooden spoon mixes the ingredients without damaging the bowl or mashing too much.
These essentials keep clean-up easy and the preparation stress-free, so you can focus on flavor and freshness.
Make-Ahead Tips
I love prepping my Vegan Avocado Chickpea Smash ahead to save time and always have something fresh and delicious ready. Here’s how I make it work for busy days or meal prep:
- Mash Chickpeas in Advance
I often mash the chickpeas with lemon juice, olive oil, garlic, spices, and red onion the night before. This base stores perfectly in an airtight container in the fridge for up to three days.
- Prep Avocado Just Before Serving
Avocado tastes best fresh, so I add it just before eating. If you need to prep even further ahead, squeeze extra lemon juice over cut avocado and store it tightly covered to help prevent browning.
- Mix Before Serving
Right before I’m ready to eat, I stir the avocado and cilantro into the chickpea base. This keeps everything green and vibrant and preserves that creamy texture.
- Portion Out for the Week
I divide the chickpea base into single-serving containers, ready to grab and mix in the avocado for a portable lunch or snack. This keeps each portion fresh and flavorful.
| Step | Prep Time Ahead | Storage |
|---|---|---|
| Mash chickpeas with mix-ins | 1–3 days | Airtight in fridge |
| Avocado, chopped/halved | Up to 1 day | Covered, with lemon juice, in fridge |
| Full mix (with avocado) | Same day | Best fresh |
- Serving Suggestions
I enjoy scooping out the base in the morning for lunch wraps, toast, or salad bowls. It makes sticking to healthy vegan eating easy and enjoyable all week.
These tips make it simple for anyone new to eating vegan to meal prep delicious and wholesome options.
Directions
I love how this easy Vegan Avocado Chickpea Smash comes together in less than 10 minutes. Follow these steps for incredible flavor and nutrition in every bite.
Prep the Ingredients
- Rinse and drain 1 can (15 ounces) of chickpeas. Set aside.
- Halve and pit 1 ripe avocado. Scoop the flesh into a medium mixing bowl.
- Finely dice 2 tablespoons red onion and 2 tablespoons fresh cilantro.
- Mince 1 small clove garlic.
- Slice a lemon in half for juicing.
Mash the Chickpeas and Avocado
- Add the chickpeas and avocado to the mixing bowl.
- Use a potato masher or fork to mash them together until mostly combined but still a little chunky for texture. I leave some larger pieces for extra bite.
Mix and Season
- Add the diced red onion, minced garlic, 2 teaspoons olive oil, chopped cilantro, 1 tablespoon fresh lemon juice, ¼ teaspoon sea salt, ½ teaspoon black pepper, and ¼ teaspoon smoked paprika to the bowl.
- For heat, sprinkle in a pinch of crushed red pepper flakes if desired.
- Stir everything together with a spoon or spatula until it is well mixed and creamy.
Assemble and Serve
- Spoon the mixture onto toasted whole grain bread, stuff it in lettuce cups, or add it to a wrap for a satisfying meal.
- Garnish with extra cilantro, a sprinkle of smoked paprika, or a wedge of lemon if you like. Serve immediately for the freshest flavor and brightest color.
Variations and Add-Ins
I like to keep my Vegan Avocado Chickpea Smash fresh and exciting by adding bold flavors and nutritious extras. Here are some of my favorite ways to switch up the recipe while keeping it simple and healthy:
- Fresh Herbs: Swap or add to the cilantro with chopped fresh parsley, basil, or dill for different flavor profiles.
- Crunchy Veggies: Mix in diced cucumber, shredded carrots, or chopped bell pepper for extra texture and color.
- Tangy Twists: Stir in a spoonful of capers or chopped green olives to add briny depth. Sometimes I add a splash of apple cider vinegar for a brighter tang.
- Spicy Kick: Add a minced jalapeño or a dash of hot sauce for more heat. Smoked paprika can be increased for a deeper smoky flavor.
- Protein Boost: Sprinkle in hemp seeds, pumpkin seeds, or sunflower seeds for a bit more protein and bite.
- Nutty Additions: Chopped walnuts or sliced almonds add crunch and healthy fats. I love adding them for a satisfying bite.
- Greens: Fold in baby spinach, chopped kale, or arugula for a greens-packed smash.
- Fruit Accents: Top with sliced cherry tomatoes or pomegranate seeds for sweetness and a burst of color.
These options make the smash even more flavorful and satisfying, whether you want extra texture, bold flavors, or added nutrition. I encourage you to try new add-ins and find your own favorite mix.
Storage and Leftovers
I often get questions from my students about how to keep Vegan Avocado Chickpea Smash fresh for later. While avocado likes to brown, there are a few tricks I’ve perfected over the years to help you store leftovers so every bite still tastes delicious.
Short-Term Storage:
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I recommend transferring leftover smash to an airtight container. Press a piece of parchment or plastic wrap directly on the surface of the mixture before sealing the lid. This helps minimize contact with air and slows browning.
Refrigeration:
Store your Vegan Avocado Chickpea Smash in the refrigerator for up to 2 days. After that avocado flavor and texture start to degrade. Give the mixture a good stir before serving. If it looks slightly brown on top just scrape that layer off—the rest underneath will still be vibrant and tasty.
Meal Prep Tips:
If you’re prepping ahead here’s my method:
- Mash chickpeas and mix with the other non-avocado ingredients
- Store this chickpea base in an airtight container (up to 3 days)
- Add avocado and fresh lemon juice just before serving for the best flavor and appearance
Serving Leftovers:
Enjoy leftovers straight from the fridge or bring to room temperature. Try spreading leftovers on toast stuffing into pita or rolling into wraps for a quick and healthy snack. For extra flavor sprinkle with fresh herbs lemon zest or a pinch of your favorite spice blend.
| Storage Method | Container Type | Maximum Storage Time | Preparation Needed |
|---|---|---|---|
| Full Smash | Airtight container | 2 days | Press wrap on surface |
| Chickpea Base Only | Airtight container | 3 days | Add avocado when ready |
I always encourage tasting before serving. If your Vegan Avocado Chickpea Smash smells off or is overly watery it’s best to make a fresh batch for that signature creamy texture and vibrant flavor.
Conclusion
I always find myself coming back to this Vegan Avocado Chickpea Smash whenever I need something quick delicious and nourishing. It’s one of those recipes that adapts to whatever I have on hand and never lets me down. If you’re looking for a simple way to add more plant-based meals to your routine or just want a fresh spin on lunch I hope you’ll give this a try. There’s so much room for creativity and I can’t wait to hear about your favorite variations!
