Your Recipe

CHICKPEA AVOCADO MASH WITH LEMON

Ingredient Amount Calories
Avocados 150g 240kcal
Lemon juice 14.4g 3kcal
Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids 425.2425g 374kcal

Recipe Instructions:

Ingredients

15 oz. can chickpeas (or 1 1/2 cups cooked chickpeas)
1 large ripe avocado
2 Tbsp. fresh lemon juice (about 1/2 lemon, or more to taste)
Salt and pepper to taste
Optional add-ins:
1-2 Tbsp. hummus, a couple shakes of garlic powder, fresh herbs, etc.

Instructions

Rinse and drain chickpeas and place in a medium bowl. Mash with a potato masher. (Mash thoroughly for a smoother consistency, or not as much for chunky texture.)
Cut avocado in half and remove pit and peel. Place avocado flesh in bowl. Add lemon juice, salt/pepper, and any other desired additions.
Mash again to combine. Serve immediately or refrigerate covered for 2-3 days.

Nutrition Facts
Portion Size 197 g | ml
Amount Per Portion 206
861
kcal
kilojoules
% Daily Value *
Total Fat 10g 13%
Saturated Fat 1.3g 7%
Sodium 398mg 17%
Total Carbohydrate 24g 9%
Dietary Fiber 9.6g 34%
Sugar 0.5g
Protein 8g 16%
Vitamin D 0mcg 0%
Calcium 56mg 4%
Iron 2mg 11%
Potassium 452mg 10%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
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Vitamins
Nutrient Amount DV
Vitamin A 4.917 mcg 1%
Thiamin [B1] 0.08 mg 7%
Riboflavin [B2] 0.087 mg 7%
Niacin [B3] 1.058 mg 7%
Pantothenic acid [B5] 1.125 mg 22%
Vitamin B6 0.801 mg 47%
Cobalamin [B12] 0 mcg 0%
Floate [B9] 76.897 mcg 0%
Vitamin C 6.999 mg 8%
Vitamin D 0 mcg 0%
Vitamin E 1.042 mg 7%
Vitamin K 10.5 mcg 9%
Betaine 0.5 mg 0%
Choline 53.554 mg 10%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 23.7 g 9%
Sugars 0.5 g 1%
Dietary fiber 9.6 g 34%
Carbohydrate 4.6 g 0%
Net carbs 23.3g
Aminoacids
Nutrient Amount DV
Alanine 0.355 g 0%
Arginine 0.705 g 0%
Aspartic acid 0.943 g 0%
Cysteine 0.108 g 0%
Glutamic acid 1.371 g 0%
Glycine 0.344 g 0%
Histidine 0.217 g 0%
Isoleucine 0.343 g 0%
Leucine 0.57 g 0%
Lysine 0.535 g 0%
Methionine 0.111 g 0%
Phenylalanine 0.424 g 0%
Proline 0.338 g 0%
Serine 0.41 g 0%
Threonine 0.297 g 0%
Tryptophan 0.081 g 0%
Tyrosine 0.199 g 0%
Valine 0.348 g 0%
Minerals
Nutrient Amount DV
Calcium 55.9 mg 4%
Copper 0.31 mg 34%
Fluoride 3.5 mcg 0%
Iron 2.02 mg 11%
Magnesium 53.06 mg 13%
Manganese 1.23 mg 54%
Phosphorus 139.78 mg 11%
Potassium 451.56 mg 10%
Selenium 3.04 mcg 6%
Sodium 397.61 mg 17%
Zinc 1.3 mg 12%
Other
Nutrient Amount DV
Water 152.303 g 0%
Ash 2.345 g 0%