DILL-ICOUS CHICKPEA MASH
DILL-ICOUS CHICKPEA MASH
Fresh herbs make all the difference! In this chickpea mash recipe we combine dill with avocado, chickpeas, mayo & mustard to create the ultimate easy lunch. It’s perfect for meal prep, to take to a picnic or the office. The protein and fibre from the chickpeas, healthy fats from the avocado and the carbs from the bagel, make this a balanced & satisfying meal. High fibre — low effort!
Makes 3-4 bagels
Total Time: 15 min
Prep time: 15 min
INGREDIENTS
1 can/jar (400g) chickpeas, drained & rinsed
1 ripe avocado
Handful fresh dill, finely chopped
1/4 cup capers
1-2 tsp mustard
1/4 cup mayo
Salt & pepper to taste
3-4 bagels
Handful of arugula per bagel
METHOD
In a bowl, mash the chickpeas with a fork until mushy.
Add the avocado, mash until well-combined. Add the dill, mustard, salt & pepper. Mix well.
Slice a bagel length-wise in half and toast both sides.
To assemble, drizzle some olive oil onto the bagels, top with a few spoonful’s of chickpea mash and arugula. Repeat this for each bagel.
Enjoy!
*Pro-tip #1: squeeze some lemon juice into the chickpea mixture to stop the avocado from browning, if you don’t eat it right away.*Pro-tip #2: for an extra protein hit, swap the mayo for some cottage cheese.
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Per Portion
(1 bagel, 1/3 chickpea mash, handful of arugola)Calories: ~630 kcal
Protein: ~18 g
Carbohydrates: ~77 g
Fiber: ~12 g
Fat: ~26 g
Saturated fat: ~3.7 g
Monounsaturated fat: ~14 g
Polyunsaturated fat: ~5.3 g
Iron: ~6 mg
Calcium: ~160 mg
Potassium: ~500–600 mg
Vitamin K: High
Folate: ~90–120 mcg
Vitamin E: Moderate
Magnesium: ~60–90 mg
All values are an estimate.
These recipes are provided for inspiration. They are not prescriptive meal plans or serve as medical advice. We encourage you to listen to your body, honour your hunger and fullness, and adapt meals to suit your individual needs and preferences.
