Name: Southwestern Chickpea Avocado Smash Up
Prep time: 10 min
Total time: 10 min
Ingredients: 1 can chickpeas (rinsed and drained); 2 avocados; 1 lime (juiced); 1 cup corn (canned or frozen); 2 tablespoons red onion (minced); 2 tablespoons cilantro (chopped); sea salt and pepper to taste; pinch cayenne pepper; sprouts (lettuce or spinach leaves); whole wheat wraps

The recipe for Southwestern Chickpea Avocado Smash Up

Jump to Recipe Print Recipe

Southwestern Chickpea Avocado Smash Up, a balanced, one-handed meal for moms on the move!

Between bouncing out baby burps and tending to a 3 year old, I’ve had to keep meal time prep simple! We’ve been making a lot of wraps for a few reasons: 1. You can eat them with only one hand 2. Easy to throw together during the few moments of free time 🙂

Chickpeas are an excellent source of protein and avocado provides healthy fat making for a nutritious meal without a lot of fuss! You can even eat this “smash up” with rice crackers or on top of a salad for a gluten free option. I added a little cayenne pepper for a southwestern flare, but you can keep it simple with just sea salt and pepper.

southwestern chickpea avocado smash up vegan gluten free best recipe

Other Smash Up Options:

Mashed Chickpea Salad from The Glowing Fridge

Greek Chickpea Salad Sandwiches from She Likes Food

Chickpea of the Sea from Begin Within Nutrition

Southwestern Chickpea Avocado Smash Up

The recipe for Southwestern Chickpea Avocado Smash Up

Print Recipe Pin Recipe Rate Recipe

Prep Time: 10

Total Time: 10

Course: Breakfast, Main Meal

Cuisine: American, Gluten Free, Vegan

Servings:

Calories: 205kcal

Cost: $10

Ingredients

1 can chickpeas rinsed and drained
2 avocados
1 lime juiced
1 cup corn canned or frozen
2 tablespoons red onion minced
2 tablespoons cilantro chopped
sea salt and pepper to taste
pinch cayenne pepper
sprouts lettuce or spinach leaves
whole wheat wraps

Instructions

Add chickpeas and avocados to a medium bowl. Mash using a potato masher or the back of a fork. Add lime juice, corn, red onion, cilantro, salt, pepper and cayenne pepper, stir to combine. Taste and adjust flavor as needed.
Scoop onto a whole wheat tortilla and top with fresh sprouts, lettuce, spinach leaves or all three 🙂
Enjoy 🙂

Nutrition

Tried this recipe?Let us know how it was!

Author
Recent Posts

Cristina Cavanaugh RD LDN

As a registered dietitian and a devoted mother, my passion lies in promoting health and wellness. With a Master's degree in Human Nutrition, I advocate for a realistic, balanced approach centered around whole foods and plant-based eating, aiming to empower individuals with small, impactful changes for long-lasting well-being instead of restrictive diets.

Latest posts by Cristina Cavanaugh RD LDN (see all)