Avocado Chickpea Hummus Recipe: Protein-packed dip

 

Had to share this avocado chickpea hummus recipe. It’s too good to keep to myself. I’ve been slathering it on toast for breakfast (beats plain old butter, trust me) and dunking carrot sticks like it’s my job.

It’s also amazing with warm pita wedges. You’ve got your chickpeas for protein, and then avocado with all the healthy fats and a silky texture, making a creamy lush combination.

The best part? You control everything: no weird fillers, no mystery “flavor enhancers,” just real food. Honestly, it feels a tiny bit indulgent thanks to the avocado, but your body’s basically getting a great boost in nutrients, which is always good.

Ready to blitz up this green dream?

Ingredients List

This recipe blends rich avocado with classic hummus ingredients for a velvety texture and vibrant flavor. Here’s what you’ll need:

• 2 ripe avocados
• 1 (15 oz) can chickpeas, drained and rinsed
• 3 tbsp tahini
• 2 tbsp lemon juice
• 1 garlic clove, minced
• 1 tsp cumin
• ½ tsp salt (adjust to taste)
• 2-3 tbsp water (for consistency)
• Optional: 1 tbsp olive oil, fresh parsley, or paprika for garnish

Substitutions: Swap tahini for Greek yogurt for a tangier twist, or use roasted garlic for a milder flavor.

Timing

Prep Time: 5 minutes | Cook Time: 0 minutes | Total Time: 5 minutes

This Avocado Chickpea Hummus Recipe takes just minutes to make—far quicker than store-bought versions.

Step-by-Step Instructions

Step 1: Prep the Ingredients

Drain and rinse the chickpeas, then peel the avocados and scoop out the flesh. Mince the garlic and measure the other ingredients.

Step 2: Blend the Base

In a food processor, combine chickpeas, tahini, lemon juice, garlic, cumin, and salt. Pulse until smooth.

Step 3: Add Avocado

Add the avocado and blend again until creamy. Scrape down the sides as needed. For a thinner consistency, add water 1 tbsp at a time.

Step 4: Adjust & Serve

Taste and adjust seasoning. Drizzle with olive oil and garnish with parsley or paprika. Serve immediately or refrigerate.

Nutritional Information

Per serving (about ¼ cup):

• Calories: 120
• Protein: 4g
• Healthy Fats: 9g
• Fiber: 5g
• Vitamins: Rich in potassium, folate, and vitamin C

This hummus is a powerhouse of nutrients, thanks to the avocado’s heart-healthy fats and chickpeas’ plant-based protein.

Healthier Alternatives for the Recipe

For a lighter version, use half the tahini and replace with Greek yogurt. For extra fiber, add blended spinach or beets. To reduce sodium, skip the salt and use low-sodium chickpeas.

Serving Suggestions

Spread this Avocado Chickpea Hummus Recipe on toast, use as a dip for veggies, or stuff it into pita pockets. Pair with whole-grain crackers or grilled chicken for a balanced meal.

Common Mistakes to Avoid

Making this avocado chickpea hummus is usually straightforward, but these common pitfalls can ruin the texture or flavour:

• • Not Rinsing Canned Chickpeas Thoroughly: This is a big one. Not rinsing removes excess sodium and starchy residue, resulting in a cleaner, smoother hummus. Extra rinsing won’t hurt, so do it.
  • Using Overripe Avocado: While ripe avocado is essential, going too far can introduce bitterness and make the hummus mushy. Choose avocados that are ripe but still firm.
  • Insufficient Liquid: The trick is finding the right balance. Too little liquid and you’ll get a paste-like mess that won’t blend smoothly. Too much and it becomes soup. Start with about 1/4 cup of liquid (water or juice) and add more gradually.
  • Blending Time: Patience is key. Blend thoroughly to get a smooth texture. Stop mid-process to scrape down the sides. If you have lumps, blend longer. You might need to do a few batches through the blender, especially if you don’t have a powerful food processor.
  • Skimping on the Tahini: Tahini is the soul of hummus. Using less will result in a flavour that’s too plain. Don’t be shy – use the full 2 tablespoons recommended.
  • Over-Spicing: Add spices like cayenne or paprika gradually. A little bit goes a long way, especially cayenne, and you can always add more later, but it’s harder to tone down a flavour that’s too hot.

Storing Tips for the Recipe

Store in an airtight container in the fridge for up to 3 days. Press plastic wrap directly on the surface to prevent browning. For longer storage, freeze for up to 1 month (thaw overnight).

Conclusion

This Avocado Chickpea Hummus Recipe is a must-try for anyone craving a nutritious, flavorful dip. Whether you’re meal prepping or hosting, it’s a crowd-pleaser.

Ready to try it? Tag us on social media with your creations or share your tweaks in the comments below. Hungry for more? Explore our collection of avocado hummus recipes for endless inspiration.

FAQ’s

Why Not Use Canned Chickpeas for Hummus?

The primary issue lies in texture and flavor. Canned chickpeas are typically packed in brine or a salty solution, and after opening, they often retain a noticeable skin or papery residue around each individual bean, sometimes even appearing slightly greyish.

This residue, while harmless, can make your hummus feel slightly gritty or inconsistent in texture, detracting from the smooth, velvety mouthfeel that homemade chickpeas provide.

Furthermore, the canned chickpeas themselves will be quite soft due to the processing and pressure canning, leading to a hummus that might separate more easily or have a different, sometimes less vibrant, flavor profile.

For a smooth, vibrant base that truly complements the avocado, starting with the freshest, most intact dried chickpeas, properly soaked and blended, yields a superior result.

 Can You Mix Hummus and Avocado?

Combining hummus and avocado isn’t just possible; it’s the very heart of this recipe’s deliciousness. Think of it as merging two powerhouse ingredients: the protein and fiber-rich chickpeas of hummus with the healthy fats and creamy texture of avocado.

The result is a spread that’s incredibly rich, smooth, and packed with flavor. The avocado adds a unique grassy, slightly nutty taste that beautifully complements the classic chickpea flavor without overpowering it.

From a textural standpoint, the creamy, buttery avocado helps to further refine the already smooth texture of well-made hummus, creating an exceptionally luxurious dip.

This combination isn’t just about taste; it’s about enhancing the nutritional profile, offering a blend of healthy fats, protein, fiber, vitamins, and minerals – making for a truly wholesome and satisfying experience.

Why Do You Have to Remove Chickpea Skins from Hummus?

The reasoning is primarily about achieving that *perfect* texture and mouthfeel – smoothness is everything with hummus! Chickpeas, like many legumes, have a tough outer skin or husk.

During the soaking and cooking process, this skin becomes slightly softer, but it doesn’t disappear entirely. When these chickpeas are mashed or blended, even with the skins still present, they will break down.

However, consistently perfectly smooth hummus requires those skin fragments to mostly disappear during cooking and blending. If even a slight amount of skin residue remains, it can feel slightly “gritty” or “scratchy” in the hummus, detracting from the desired velvety smoothness.

Do I Need to Soak Chickpeas Before Making Hummus?

Yes, soaking dried chickpeas (also known as garbanzo beans) is absolutely essential for making good hummus at home. This step transforms tough, dried beans into tender, easy-to-blend ingredients.

Soaking significantly reduces the preparation time needed for the chickpeas themselves, as opposed to cooking them whole for hours. More importantly, it dramatically improves the texture of the final hummus.

Unsoaked chickpeas are incredibly hard and dense; it would be a near-impossible task to blend them into the smooth, creamy paste that hummus is known for. Heres a little tip, add a little bicarbonate of soda to speed up the process.

Is Hummus Better Than Avocado for Weight Loss?

In some ways. both are nutrient-dense foods. Hummus is typically higher in protein and fiber (thanks to the chickpeas and tahini), which can promote feelings of fullness (satiety) and help regulate blood sugar.

However, portion control is vital with both. A generous tablespoon of olive oil or a large amount of avocado can significantly increase fat and calorie content.

Hummus can also be calorie-dense, especially if made with added oils or sugars. The key is mindful portioning and incorporating both, or similar healthy fats and proteins, as part of a balanced diet.