This recipe is really easy to make, and is delicious as a topping for baked potatoes and yams, or as a dip with raw, cut-up vegetables. Fresh oregano and lemon juice combine for a unique flavor.
Avocado-Garbanzo Dip
- Total Time: 15 mins
- Yield: about 2 cups 1x
Ingredients
Scale
- 1 can cooked garbanzo beans (15 ounces; about 1 ½ cups), drained and rinsed
- 2 large, ripe avocadoes, chopped
- ¼ cup finely chopped red onion
- 1 to 2 tablespoons lemon juice
- 1 tablespoon mustard (I like Dijon or stone ground)
- 2 teaspoons finely chopped fresh oregano (see Note for other options)
- ½ teaspoon granulated garlic (or 1 clove garlic, finely chopped)
Instructions
- Place the garbanzo beans into a medium bowl, and mash them with a fork or bean masher until they pop open (a quick pulse in a food processor also works well).
- Add the remaining ingredients (avocados, onion, lemon juice, mustard, oregano, and garlic) to the bowl, mashing the avocado and stirring well until smooth.
Notes
Instead of fresh oregano, you can also try 2 to 3 tablespoons of finely chopped basil, cilantro, or parsley.
- Prep Time: 15 mins
Nutrition
- Serving Size: ⅛ recipe, ¼ cup
- Calories: 111
- Sugar: 0.8g
- Sodium: 35mg
- Fat: 5.7g
- Saturated Fat: 0.7g
- Carbohydrates: 11.9g
- Fiber: 4.4g
- Protein: 3.5g
- Cholesterol: 0
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."
I absolutely love mashes like this. Made one last week and enjoyed it for days atop some toasted Ezekial bread, but I never thought to put it on top of sweet potatoes. I love that idea! Thank you! I've got another ripe avocado that needs to be used up!
Yay! That mash recipe looks great. Thanks Wendy! 😉
Thanks for sharing this recipe, it sounds delicious!
I am definitely trying this, it looks awesome!! 🙂
Thanks for the recipe, Cathy! I just made it and my teenage son and I both love it.
That's great Connie! I love to hear what kids/teens like. 🙂
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
Hi Pam, thanks for the feedback...yay! So glad you like it. It's a fun combo. 😉
Just made these with Yukon Gold potatoes and fresh parsley. The best!
Does this recipe use a large or small can of chick peas?
Hi Mary Kay, thank you for catching that, I just added an ounce size. It's 15 ounces. 🙂
Pretty cool!
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.)
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!!!
Kate
Calgary, AB
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! 😉
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
Ah, love to hear that Ellie! Glad to be a part of your feeling better. 🙂
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!
Friggen yum!
😉
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!
Delicious and easy to make!
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.
Woo hoo! Great modifications! :0
Excellent spread , it was great on sweet potatoes...
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.
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!
Aw, thanks Alisa! 😉 You're so welcome.
Just made this spread and it's yummy! Can't wait for the potatoes to get done!
Super spread... Hitting the yummy in a good way... We love it
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!
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!
Mmm, sounds great Carrie! Thanks for the ideas! 😉
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
Thanks Chuck! 🙂
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.
Cathy,
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!!
MJ
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! 😉
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!
Kris
Aw, thanks so much, Kris! 😉 That does sound like a great lunch, yum!!
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
Yay! Thanks Trish! 😉
I'm really digging this spread. It is delicious! Thanks sos much for the recipe.
There is nothing wrong with a bit of salt. Indeed, it makes all the difference in most dishes. You don't have to taste the salt as such, but it still is making a difference. There are books to be read on the science of cooking (i.e, classical cooking techniques).
Your recipes are lovely, but I'll be adding a touch of salt to them. We add salt not only for improving taste, but also for the chloride component - it's needed for your body to manufacture hydrochloric acid, without which you can't digest your food.
Thank you.
Thanks Wyandotte. True, but most people are getting too much salt, so it's easier for some of them to go without it totally rather than be teased by a little bit. You can also get chloride in vegetables, such as tomatoes, lettuce, celery, olives, seaweed and rye.
that was tasty!