southwestern chickpea avocado smash up

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

Southwestern Avocado Chickpea Smash Up ~vegan~

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 Avocado Chickpea Smash Up ~vegan~

Southwestern Chickpea Avocado Smash Up
Prep time
Total time
Southwestern Chickpea Avocado Smash Up, A balanced meal for moms on the move! Makes 4 wraps
Recipe type: Main
Cuisine: Vegan
Serves: 4
  • 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
  1. 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.
  2. Scoop onto a whole wheat tortilla and top with fresh sprouts, lettuce, spinach leaves or all three!
  3. Enjoy!

 Southwestern Avocado Chickpea Smash Up ~vegan~

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 Avocado Chickpea Smash Up ~vegan~

chickpea of the sea ~mock tuna fish salad~

Two of our dearest friends Kel and Ginny introduced us to this recipe this summer.   It is a perfect vegan swap for the traditional tuna fish salad!

Chickpeas are so versatile, you can add them to soups, pastas, salads or make “chickpea of the sea!”  Smashed chickpeas mixed with chopped red onion, celery and shredded carrot makes a “tuna salad” that can be used in sandwiches or scooped onto a salad.  Unlike the traditional tuna salad recipe, which often times is drenched in mayonnaise, this recipe uses half of an avocado and a little dollop of vegenaise.  I added curry powder for flavor and a handful of raisins for sweetness.   Prepare the night before and pack for a quick and healthy lunch the next day!

chickpea of the sea ~ mock tuna fish salad ~ V/GF ~

Chickpea of the Sea

1 can garbanzo beans, rinsed and drained

1/4 cup red onion, chopped

1 stalk celery, chopped

1 carrot, shredded

1/2 avocado

2 tablespoons vegenaise

1/4 teaspoon curry powder

small handful of raisins

sea salt and pepper

chickpea of the sea ~ mock tuna fish salad ~ V/GF ~

-In a medium bowl, use a potato masher or fork to mash the chickpeas.

-Add all ingredients and mix together until well combined.

-Taste and adjust flavor as needed.  I added a dash more of curry powder!

-Serve and enjoy!