Chickpea Avocado Dip

This simple chickpea avocado dip recipe will astound your taste buds! Chickpeas and luscious avocados are infused with extra creamy goodness. You can experiment with the flavors, but I prefer a blend of fresh minced garlic, cilantro, cumin, and a pinch of cayenne pepper. A squeeze of lime juice ties it all together!

Although hummus is my all-time favorite avocado dish, this creamy Chickpeas avocado dip is my second fave. I save it aside for the days when: 

• I can’t decide whether to prepare Guacamole or Hummus.
• Having friends who like one over the other (solution: combine the two into a single dip).
• When I only have a single avocado to use (Sometimes avocados can be expensive!).
• I’m craving Guacamole but don’t have the energy to do more than throw a few ingredients into the food processor.

If you’re a fan of Guacamole and hummus (like me), you’re going to like this dip! It’s incredibly quick and easy to prepare — in less than 30 minutes, you’ll have a delicious appetizer or snack ready for the entire family. I love to serve it with pita bread, tortilla chips, veggies sticks and occasionally add it into sandwiches.

As I always request you to read the complete article for useful tips and tricks. However, you can find the detailed recipe with exact ingredients and step-by-step instructions below.

Also, Check out My Favorite Chickpea Recipes.

Is Chickpea Avocado Dip Healthy?

Yes. Apart from its delicious taste, this Chickpea Avocado Dip is extremely healthy. The base ingredients of this dip are chickpeas and avocado, both of which are highly nutritious and associated with various health benefits. So let’s try to discuss them in detail.

Chickpea

The nutritional profile of chickpeas is quite impressive. Chickpeas are low in calories, high in fiber and protein.   They also contain a variety of vitamins and minerals.

Chickpeas’ protein and fiber content may help you control your appetite. Protein and fiber combine synergistically to slow digestion, hence promoting fullness. Additionally, protein may enhance your body’s levels of appetite-suppressing hormones. Another study found that participants who snacked on the pretzel and chickpea-based hummus had a 70% reduction in hunger and a 30% improvement in fullness.

Chickpeas are a good source of plant-based protein. So it is an excellent choice for vegetarians and vegans. According to some studies, chickpeas’ protein quality is better than that of other legumes. Chickpeas, except methionine, contain all necessary amino acids. Protein is also renowned for its weight loss, bone health, and muscle-strengthening properties.

According to a study, those who eat chickpeas daily had a 53 % lower risk of having a BMI over 30 and a smaller waist size than those who didn’t eat chickpeas.

Chickpeas may assist you in a variety of ways in managing your blood sugar levels. They have a low GI (glycemic index), which is a measure of how quickly your blood sugar increases after having a meal. Intake of a variety of low GI foods has been demonstrated to help with blood sugar regulation. Additionally, the fiber and protein in chickpeas may help in blood sugar regulation. Fiber reduces carb absorption, resulting in a steady rise rather than a spike in blood sugar levels. Consuming foods high in protein may also contribute to the maintenance of normal blood sugar levels.

Fiber also aids digestion by promoting regular bowel movements and boosting the number of beneficial bacteria in the gut.

Avocado

Numerous nutrients are found in avocados, such as vitamin C, E, K, niacin, riboflavin, folate, magnesium, potassium, and pantothenic acid.  In addition, they contain beta carotene, omega-3 fatty acids, and lutein.

Every 100 grams of avocado contains 76 milligrams of beta-sitosterol, a natural plant sterol. Foods high in beta-sitosterol and some other plant sterols may help maintain healthy levels of cholesterol, which are critical for heart health.

Avocados include the phytochemicals lutein and zeaxanthin, which are present in the eye tissue. They provide antioxidant protection, assisting in minimizing damage caused by UV rays.

Avocados also contain a good amount of vitamin-k. Although this nutrient is sometimes overlooked, it is important for bone health. Consuming an adequate amount of vitamin K can help maintain bone health by boosting calcium absorption and decreasing calcium excretion through the urine.

Avocado consumption has not been linked directly to the decreased risk of cancer in studies yet. However, avocados contain compounds that may help in the prevention of cancer. Avocados are also dense in polyphenols and carotenoids, both of which have anti-cancer properties. Carotenoids, in particular, have been found to prevent cancer progression in studies. See More – Are Avocados Good For You?

So, this Chickpea Avocado dip will provide you with more protein, dietary fiber, vitamins A, E, C, and k, folate, magnesium, polyunsaturated fatty acids, potassium, and iron.

How to Make Chickpea Avocado Dip?

Fortunately, preparing this nutritious Chickpea Avocado Dip is incredibly easy and quick. This dip takes less than 5 minutes to prepare. So it doesn’t detract you from your routine work in terms of time and effort.

If you have never had avocado before, see How To Cut An Avocado? the correct way, you can also freeze for later. See How To Freeze An Avocado?

Ingredients

• Cooked Chickpeas or canned chickpeas that are rinsed and drained
• Avocado – I love to use Hass variety, it is buttery, creamy, and flavorful.
• Cilantro – gives a lovely flavor to the dip, or substitute with fresh parsley
• Extra-virgin olive oil – can leave out if you are on an oil-free diet
• Lime juice – you can substitute with lemon juice, add more or less juice to taste
• Garlic – adds a lovely flavor, you can substitute with 1/2 teaspoon of garlic powder
• Cumin – adds a nice earthy flavor.
• Cayenne pepper – add for a nice pop of flavors
• Sea salt or to taste
• Red onion – added for a nice crunch and boost of flavor.

Directions

1. Add chickpeas, avocado, cilantro, olive oil, lime, garlic, cumin, pepper, and salt to a food processor. Process until smooth.
2. Transfer dip to a medium bowl and stir in onions. Serve and enjoy!

Serving Suggestions

Delicious served with crudites, chips, or as a sandwich spread. You can also spread it on pita bread and serve it wrapped with grilled lamb or chicken, fresh tomato, and lettuce.

Recipe Notes

• Make sure to scrape the sides periodically to ensure that everything blends evenly and has no chunks.
• The time required to smooth it may vary depending on your blender or food processor.
• For a smoother texture of dip, try removing the skins of chickpea before adding them to the recipe. This also makes a huge difference in indigestion.
• You can adjust the spices according to your taste buds. Add more cayenne pepper if you like a more spicy dip.
• Put in an airtight container, smooth top, and seal tightly with lid. Store it in the refrigerator and use it for up to 3-4 days.

I hope you like and enjoy this recipe. And, don’t forget to share your feedback in the comment section below!

Other Vegan Dips

1. Vegan Eggplant Dip
2. Green Pigeon Pea Dip
3. Vegan Key Lime Dip
4. Spinach Artichoke Dip
5. Olive Dip
6. Pinto Bean Dip
7. My Best Hummus Recipes

f you enjoyed this post about the avocado dip recipe and would love to see more, join me on Youtube, Instagram, Facebook & Twitter!