Chickpea & Avocado Spread

This Chickpea & Avocado Spread is easy to make and is dreamy atop baked potatoes and yams, corn tortillas, green salads, or as a dip for vegetables. Fresh oregano and Meyer lemon combine in a unique flavor for a little something special.


2 medium ripe avocados, peeled, pitted and diced
1 tablespoon Dijon or stoneground mustard
½ teaspoon granulated garlic
2 teaspoons minced, fresh oregano
2 teaspoons lemon juice (Meyer lemons are great here)
¼ cup chopped red onion (optional)
1 can (15-oz.) chickpeas/garbanzo beans, drained and rinsed (or 1-1/2 cups home-cooked)

1. In a bowl, combine everything but the chickpeas, blending with a fork and mashing the avocado as you go.

2. Add the chickpeas, and mash them into the avocado using a fork or a bean masher. I usually like to mash the chickpeas just until they pop open and a few are still whole.

Preparation: 10 minutes
Cooking time: 0 minutes
Makes: about 2 cups

Nutrients per serving (1/4 cup): calories (134), fat (8 g), carbohydrate (13 g), protein (4 g), sodium (27 mg), fiber (6 g), sugar (2 g).


Lemon juice: As noted above, Meyer lemons are perfect in this recipe, as they are a bit sweeter and less tart than regular lemons (see photo and description below). They are seasonal, so they show up in stores intermittently; but whenever I see them, I make sure to grab a few to squeeze over fruit or put in my herbal tea.

Herbs: If you are not an oregano fan, you can also use fresh basil, cilantro or parsley in its place.

Avocado: Avocados are a high-fat plant food, which means they are higher in calories (about 320) than many other plant foods (apples have about 95 calories). Feel free to scale back the avocado for a lower-fat dish.

On baked potatoes: This spread is great on baked potatoes. The way I prepare my potatoes is to cut the potatoes and/or yams lengthwise and bake uncovered in a 9×13-inch baking dish for 70-75 minutes at 375 degrees. When I make these, I always make a lot so I can eat them as leftovers and snacks. They should be very soft, like pudding inside, when done, with a little sugar bubbling from the top.


Above: Oregano is a culinary herb used for its highly aromatic and slightly bitter leaves. It is related to the herb “sweet marjoram” but is more pungent and balsamic. Oregano is popular in Italian, Greek and Mexican cooking and is also known as “wild marjoram.”


Above: Meyer lemons are a cross between an orange and a lemon, and are sweeter and more fragrant than common supermarket lemons. They are a deep yellow color when ripe and are rounder than a true lemon, and have smoother skin. Meyer lemons became more popular in the United States starting in the 1970s and ’80s after being rediscovered by high-profile chefs, including Alice Waters (Chez Panisse) and Martha Stewart.

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  1. Pam W says

    All I can say is wow, Cathy! Made it today. Followed recipe exactly except that I used 1/2 the amount of dried oregano instead of fresh (did not have fresh oregano). Also, I baked the spuds as you suggested (that was good, too – we like the crusty brown cut side). Smeared the spread on a baked Yukon Gold. OMG! This is great! We eat a lot of baked potatoes and yams, and I can see a lot of this spread in our future. Thanks! Pam in Sacramento

  2. Clay says

    Great recipe! I would recommend not using canned chickpeas though. Make them from dried and avoid canned food chemicals. (They freeze well after you have cooked them.)

  3. kate says

    Hi Cathy:
    I think you do an amazing job! I made this spread/dip and it was unbelievably delicious!
    I have also made your mushroom soup then made it again but used cauliflower in it – fantastic. I have a go-to recipe and that is the Curry Sauce – whole family just loves it!
    Write your book PLEASE!!!!
    Thanks for your wonderful work and the teaching you do – I have not found any other web site that explains the ingredients, etc. You are really helping me become a cook – no that is inaccurate – an SOS Cook!!!
    Calgary, AB

    • says

      Hi Kate! Wow, thanks for your comment! I’m so happy that you are enjoying the recipes, woo hoo!! I like the cauliflower idea, too! Yes, I’m chugging away on the cookbook, and thanks for the kudos, SOS cook extraordinaire! 😉

  4. says

    I am so happy, to have found you. Have tried so many of your recipes and love everything I have prepared. Today I am making the avocado and chickpea spread. There are so many things I want to try. You are the best, and I am feeling so much better physically. Thank you Ellie

  5. Sandra Marthaler says

    Made this today — whipped it up in 2 minutes using my food processor — I used only 1 avocado and lots of fresh garlic — served it with chips made with brown rice tortillas — so yummy and healthy!

  6. Susanti says

    I mashed this up this morning & am eating it spread on toasted bread. Easy & delicious and makes enough for a few days; maybe. Thank you!

  7. Ellen says

    This recipe is WONDERFUL. However, to make the flavors really scream I add double the garlic and Dijon mustard. And then instead of 2 tsp of fresh oregano, I use 2 tbsp. The men in my household LOVE LOVE LOVE. We add loads of vegies on the top with a wrap of lettuce as the other piece of bread.

  8. Rita says

    Just made a batch, and my first taste was yummy. However, I’m sure that the flavors will really meld after a couple hours in the fridge. To cut down on the bean mashing I pulsed a couple of times in food processor before adding to avocado mixture.

  9. Alisa Wiegel says

    Cathy, thank you for explaining the ingredients, I didn’t know what a Meyer lemon was. I really appreciate your site. Thanks for all you do to make me a better cook!

  10. Heidi says

    Just made this, and WOW! It was deeeeelicious!!! LOVE IT! I used cilantro in place of the oregano and it turned out amazing. We scooped it up with celery. Yum! This will be a regular healthy snack in our home!

  11. Carrie D. says

    I am a huge fan! Just made this. Used the juice of a whole lemon, cajun seasoning, extra turmeric, and a fresh clove of garlic. I blended it smooth (had to add a bit of water). Wow! I think I found something to replace sour cream! Zippy and creamy! Thank you!

  12. Chuck says

    Thanks Cathy for all your great ideas! I have taken a couple of your classes in Santa Rosa and really enjoyed them. Take care, Chuck

  13. Bev says

    Although it is great that everyone is so encouraging,it would be more helpful if people would try the recipe first and tell us how it came out.

  14. MJ says

    I made this last night for supper and also had today – love it! So simple and easy! I had with Kavli crispbread crackers. I think it would be good on these crackers with slice of tomato. So many possibilities with this recipe. I will have to try on potatoes as you suggest. I just started eating whole food plant based diet with no oil (like Engine 2 plan). You are absolutely what I have been looking for – easy recipes, no strange ingredients and a lot of great tips. I also had sweet potatoes, kale and rosemary recipe this week that was good also and easy!
    Thanks for doing this website!! This way of eating is going to be much easier now that I have found you! You are literally a lifesaver!!

    • says

      Hi MJ, ooh, I love this one too. Haven’t made it in a while, but yes, very versatile. I also love the kale/rosemary dish, so easy and filling. You’re so welcome, and welcome to the blog! 😉

  15. Kris McCormack says

    Thank you for another winner, Cathy! We had this tonight with baked potatoes and leftover BBQ beans & greens (Katie Mae’s recipe that you were kind enough to post). What a delicious satisfying meal! I love the idea of putting this spread on crisp bread with tomatoes. It could also be a great stuffing for tomatoes — served on a bed of arugula. Doesn’t that sound like a great lunch on a hot summer day?
    You are such a food genius, Cathy. I can’t wait to see your cookbook.

    Thanks again!

  16. Trish says

    Love love love this spread x thanku so much x I haven’t found anything yet on this site that I have tried that I don’t like x

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