Name: Mediterranean Avocado Chickpea Mash: 5 Zesty Ways to Enjoy
Prep time: 5 min
Cook time: 5 min
Total time: 10 min
Cuisine: Mediterranean
Ingredients: 1 ripe avocado; 1 cup canned chickpeas, rinsed and mashed; 1 tbsp tahini; Juice of 1/2 lemon; 1 tbsp chopped fresh parsley; Salt & black pepper to taste; 4 slices multigrain or sourdough bread, toasted; 1/2 cup cherry tomatoes, halved; 2 tbsp olive oil; 1 tsp za’atar seasoning

Jump to Recipe

Mediterranean Avocado Chickpea Mash has transformed my snacking and meal-prepping routine into something truly delightful. This zesty blend combines creamy avocado with protein-packed chickpeas, all enhanced by the freshness of lemon and herbs. It’s a bright, hearty twist on traditional spreads, perfect for toast or as a dip. Let’s dive into how you can make this delicious dish!

Why You’ll Love This Mediterranean Avocado Chickpea Mash

This recipe is not only easy to prepare but also incredibly versatile. Here are a few reasons to love it:

Rich in protein thanks to chickpeas, making it a satisfying snack.
Loaded with healthy fats from avocado, perfect for heart health.
Quick to make, with a total prep and cook time of just 10 minutes.
Vegan-friendly, suitable for various dietary needs.
Can be enjoyed in multiple ways, from spreads to salads.
Features vibrant Mediterranean flavors that brighten any meal.
Can be easily customized with your favorite herbs and spices.
Perfect for meal prep, aiding in healthy eating throughout the week.

Ingredients for Mediterranean Avocado Chickpea Mash

Gather these items:

1 ripe avocado
1 cup canned chickpeas, rinsed and mashed
1 tbsp tahini
Juice of 1/2 lemon
1 tbsp chopped fresh parsley
Salt & black pepper to taste
4 slices multigrain or sourdough bread, toasted
1/2 cup cherry tomatoes, halved
2 tbsp olive oil
1 tsp za’atar seasoning

How to Make Mediterranean Avocado Chickpea Mash Step-by-Step

Step 1: In a bowl, mash avocado and chickpeas together until mostly smooth.
Step 2: Stir in tahini, lemon juice, parsley, salt, and pepper.
Step 3: In a small bowl, mix olive oil with za’atar.
Step 4: Spread mash generously onto toasted bread slices.
Step 5: Top with halved cherry tomatoes and drizzle with za’atar oil.
Step 6: Garnish with extra herbs or chili flakes if desired.

Pro Tips for the Best Mediterranean Avocado Chickpea Mash

Keep these in mind:

Use ripe avocados for the creamiest texture.
For added flavor, consider mixing in some minced garlic or a splash of hot sauce.
Make sure to adjust seasoning according to your taste preference.
For a chunkier texture, leave some chickpeas whole.

Best Ways to Serve Mediterranean Avocado Chickpea Mash

This mash is truly versatile! Here are some delicious serving ideas:

On toast as a hearty breakfast or snack.
As a dip for veggies or pita chips, making it a great plant-based avocado chickpea appetizer.
Mix it into a salad for added protein, creating an easy avocado and chickpea salad.

Mediterranean Avocado Chickpea Mash: 5 Zesty Ways to Enjoy - Mediterranean Avocado Chickpea Mash - additional detail

How to Store and Reheat Mediterranean Avocado Chickpea Mash

Store any leftovers in an airtight container in the refrigerator for up to 2 days. The mash can be enjoyed cold or at room temperature, making it a convenient option for meal prep.

Frequently Asked Questions About Mediterranean Avocado Chickpea Mash

What’s the secret to perfect Mediterranean Avocado Chickpea Mash?

The key to a perfect mash lies in using ripe avocados and balancing the flavors with lemon juice and tahini. This combination enhances the creamy texture and zesty flavor, making it irresistible!

Can I make Mediterranean Avocado Chickpea Mash ahead of time?

Yes, you can prepare this mash ahead of time. Just store it in an airtight container, and enjoy it within two days for optimal freshness. This makes it a great option for meal prep!

How do I avoid common mistakes with Mediterranean Avocado Chickpea Mash?

To avoid browning, store the mash with a layer of plastic wrap pressed against its surface. This minimizes air exposure. Additionally, taste and adjust seasoning for the best flavor.

Variations of Mediterranean Avocado Chickpea Mash You Can Try

Feel free to experiment with these variations:

Add roasted red peppers for a smoky flavor.
Incorporate diced cucumbers for a refreshing crunch.
Mix in some feta cheese for a salty tang, keeping it vegetarian.
Substitute lemon juice with lime juice for a different citrus twist.

For more delicious recipes, check out our latest recipes or try making Sheet Pan Moroccan Chickpeas for a delightful twist!

Mediterranean Avocado Chickpea Mash: 5 Zesty Ways to Enjoy

Author: basmer
Total Time: 10 minutes
Yield: 4 servings 1x
Diet: Vegan

Print Recipe

Description

This Mediterranean Avocado Chickpea Mash Toast is a bright, hearty spin on the classic. Creamy avocado meets protein-rich chickpeas, zested up with lemon, tahini, and fresh parsley, all piled high on multigrain toast.