Smashed Chickpea Stuffed Avocados: A Nutritious Delight
Combining avocado’s creaminess with a delicious chickpea stuffing results in a delightful dish that’s both nutritious and satisfying. This meal is perfect for those moments when you want something quick yet hearty. Below, we explore the step-by-step process to create these stuffed avocados and offer tips for optimizing their flavor and freshness.
Ingredients Needed
To prepare smashed chickpea stuffed avocados, gather the following ingredients:
- ¾ cup canned chickpeas (rinsed and drained)
- 2 large ripe avocados
- Juice of 1½ lemons (divided)
- ¼ cup finely-chopped tomato
- ¼ cup finely-chopped cucumber
- ¼ cup canned corn (rinsed and drained)
- ¼ cup finely-chopped red onion
- ¼ cup finely-chopped cilantro (plus extra for serving)
- 3 tablespoons mayonnaise (vegan option available)
- 1 large garlic clove (grated)
- 1½ teaspoons Dijon mustard
- Salt and pepper (to taste)
Step-by-Step Preparation
Step 1: Mash the Chickpeas
Start by using a potato masher or fork to roughly mash the chickpeas. This base provides a hearty texture that complements the creamy avocado.
Step 2: Prepare the Avocados
Cut the avocados in half and remove the pits. Scoop out 2-3 tablespoons of avocado flesh from each half and set it aside. Brush each avocado half with lemon juice to prevent browning.
Step 3: Combine the Ingredients
Mash the scooped avocado flesh with the chickpeas. Then, add the tomato, cucumber, corn, onion, cilantro, mayonnaise, garlic, and mustard to the chickpea mixture. Mix everything until well combined. Season to taste with additional lemon juice, salt, and pepper.
Step 4: Stuff the Avocados
Fill each avocado half with the chickpea mixture. This should create a vibrant visual appeal and a delightful taste experience. Top with extra chopped cilantro if desired and serve immediately.
Tips for Choosing and Preserving Avocados
Selecting the right avocado requires assessing firmness, stem, and skin. A ripe avocado should feel slightly soft but not mushy. Check the stem; it should come off easily if the avocado is ready. The area underneath should be green, indicating freshness. Brown suggests over-ripeness.
Once avocado is sliced, it browns quickly due to oxidation. Applying lemon juice, lime juice, or olive oil can help preserve its color. Store the avocado in an airtight container to minimize air exposure and extend freshness.
Popular Fillings for Stuffed Avocados
Avocados pair well with various ingredients, making them versatile for different recipes. Popular fillings include:
- Salads: Shredded chicken or seafood (like shrimp or crab) mixed with mayonnaise.
- Grain Salads: Quinoa, couscous, bulgur wheat, or rice for vegetarian options.
- Other Dishes: Taco meat, Greek salad, egg salad, Caprese salad, chili con carne.
- Sweet Variations: Fruits and nuts such as grapefruit, papaya, orange, pomegranate, mango, pistachios, walnuts, or cashews combined with yogurt and honey for breakfast or snacks.
Stuffed avocados offer a blend of flavors and textures that cater to different preferences and dietary needs.
Final Thoughts
Smashed chickpea stuffed avocados are a versatile and nutritious dish suitable for various occasions. With simple steps and accessible ingredients, you can enjoy a meal that is both healthful and delicious. Whether served as an appetizer or a light lunch, this dish is sure to delight. Enjoy the balance of creamy avocado, hearty chickpeas, and crunchy vegetables for a satisfying culinary experience.
