Similar to egg salad, this herby, easy mashed chickpea avocado salad is baby led weaning and toddler friendly, vegan, and great on toast fingers or by the spoonful! It's a healthy lunch for you and your little one that's super easy to whip up.
This post has been written and medically reviewed by Kaleigh McMordie, MCN, RDN (Registered Dietitian Nutritionist).
Mashed Chickpea Salad = Lunchtime Win
I love this mashed chickpea avocado salad for quick, nutritious lunches! It's great for both mamas and little ones - the texture is perfect for baby led weaning, babies in the finger food/lumpy texture stage and toddlers. It also has a texture similar to egg salad or tuna salad - delicious in a sandwich for mom.
The thing I love most about this salad is how delicious and nutritious it is! The combination of healthy fat, fiber, and plant protein from avocados and chickpeas keeps you and your little one full (and nourishes the gut!), while a squeeze of lemon and fresh chopped herbs are fresh and flavorful. Mash it together in minutes for an instant lunch you and your little one will both devour!
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Ingredients
- Canned chickpeas - look for organic chickpeas with no added salt, when possible.
- Ripe avocado - It should be free from bruises and give slightly when squeezed but not too smushy.
- Lemon - Fresh lemon adds a nice brightness. Add more or less to suit your own taste!
- Fresh herbs - I use green onion and dill, but you can swap in other herbs if you have them, parsley or basil would be delicious.
Equipment: Not much! If you have a knife, bowl and fork, you're good to go!
Step By Step Instructions
For the full printable recipe, scroll to the recipe card at the bottom of the page.
- Add the chickpeas to a bowl. Halve and pit the avocado, and scoop the flesh into the bowl with the chickpeas. Add the lemon juice.
- Use a fork or potato masher to smash the chickpeas and avocado until you reach the smoothness you like. I like to leave a little texture in the chickpeas, but you can customize it based on baby's stage.
- Add the chopped herbs and season with any salt and pepper (optional for toddlers and up). Give it a good stir and chill until you're ready to serve, or eat it right away.
Tips and Recipe Variations
- Adjust the recipe based on your liking. If you want it a little creamier, add more avocado, or add in Greek yogurt or mayo. More acidic? add more lemon.
- Swap out the herbs for what you like or what you have on hand. Any tender herbs like chives, parsley, basil or cilantro would be great.
- If you're not vegan, you can add more protein by adding canned tuna or salmon, shredded chicken, or grated hard boiled egg.
Storage
This salad is best served within a couple of hours, since the avocado will start to brown, but it does keep in the refrigerator for 2-3 days and still tastes great! For the best storage, keep it in an airtight container in the refrigerator, or press a piece of plastic wrap directly on the surface of the salad, trying to seal out any air.
How To Serve Mashed Chickpea Salad To Babies 6 Months and Up
For baby led weaning, you can serve mashed chickpea salad on a rimmed plate or bowl and let baby scoop it up with his hands (or play with utensils!) or spread it onto lightly toasted bread fingers. You can also offer it on a preloaded soft spoon.
You can offer this salad to spoon fed babies, too. Make sure you mash it to the texture that matches baby's stage and abilities. You can also spread it on lightly toasted bread fingers or teething crackers for babies in the finger food stage.
More Quick and Easy Lunch Recipes for Baby
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Baby Friendly Mashed Chickpea Avocado Salad Recipe
Similar to egg salad, this herby, easy mashed chickpea avocado salad is baby led weaning and toddler friendly, vegan, and great on toast fingers or by the spoonful! It's a healthy lunch for you and your little one that's super easy to whip up.
- Prep Time: 5 minutes
- Cook Time: 0 minutes
- Total Time: 5 minutes
- Yield: 2 adult servings or 4 baby/toddler servings 1x
- Category: main dish
- Method: no cook
- Cuisine: American
Ingredients
- 1 cup canned chickpeas, drained and rinsed
- 1 small avocado, halved and pitted
- juice from 1 small lemon
- 1 finely chopped green onion
- 1-2 tablespoon finely chopped fresh dill
- optional: salt and pepper to taste for toddlers and up
Instructions
- Place chickpeas in a medium bowl. Scoop the flesh of the avocado into the bowl and add them lemon juice.
- Mash the chickpeas and avocado together with a fork or potato masher. Get it as smooth as you like. I like to leave a little texture in the chickpeas.
- Add the chopped herbs and any salt or pepper to taste. Give it a stir to combine.
- Serve right away or store in a tightly sealed container in the refrigerator until you're ready to serve.
Notes
- Adjust to suit your tastes: Add more avocado, Greek yogurt, or mayo if you like it creamier, more lemon if you like it more acidic, or more or less herbs. You can also swap out the herbs for what you like/have on hand. Parsley, basil, chives, or cilantro would all be delicious.
- More protein: Add canned tuna or salmon, shredded chicken, or chopped hard boiled egg.
- Storage: This salad is best served within a couple of hours since the avocado will start to brown, but it will keep in the refrigerator for 2-3 days. Store in a tightly sealed container, or press a piece of plastic wrap directly on the surface of the salad, locking out as much air as possible.
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