Southwestern Chickpea Avocado Smash Up, Vegan and Gluten-Free

The recipe for Southwestern Chickpea Avocado Smash Up
southwestern chickpea avocado smash up gluten free vegan best 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.

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 gluten free vegan best recipe

Southwestern Chickpea Avocado Smash Up

The recipe for Southwestern Chickpea Avocado Smash Up
Prep Time: 10 minutes
Total Time: 10 minutes
Course: Breakfast, Main Meal
Cuisine: American, Gluten Free, Vegan
Servings: 4
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

Calories: 205kcal | Carbohydrates: 19g | Protein: 4g | Fat: 15g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 10g | Sodium: 9mg | Potassium: 597mg | Fiber: 8g | Sugar: 3g | Vitamin A: 270IU | Vitamin C: 17mg | Calcium: 20mg | Iron: 1mg
Tried this recipe?Let us know how it was!
Cristina Cavanaugh RD LDN

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