A simple yet delicious plant-based hummus made of garbanzo beans and avocados – great with fresh vegetables, pita chips, toast, corn chips, sandwiches, bowls, and more.
This Avocado Hummus is precisely what you need to make and take when you’re invited to a green-themed party!! And not just because it’s “Grench” green. This hummus is super creamy, thick, and indulgent. Plus, this green dip is versatile and nutritious.
And there are so many things to cover in this post!! So let’s get to it.
If you’ve read many of my previous posts, you may recall that I strive to use little to no oil, if it is possible to do so without sacrificing the product. This Avocado Hummus recipe contains plenty of healthful natural fats to ensure a creamy hummus without any added oil. Win-win!!
The primary reason this is possible is because this Avocado Hummus contains two whole haas avocados. If you’re using a large avocado such as a Florida avocado, you only need one avocado. But since Hass avocados are much smaller, you will definitely want to use two of them to create this Avocado Hummus.
You probably already know this, but there are many different types of Avocados – as many as 500 different kinds of avocados! However, there are three main groups – Mexican, Guatemalan, and West Indian. Avocados vary in shape, color, texture, and size. Some avocados are more oblong, some are shaped more like pears, and some are more round. And size varies just as much – while some avocados only weigh half a pound, others can weigh as much as three pounds!
The most common avocados found throughout the world are the Fuerte and Hass. And this definitely seems to be true – I can find a Hass avocado in just about every grocery store I enter. And that’s a good thing. Sometimes referred to as an alligator pear, Haas avocados are more pear-shaped with green, bumpy skin – much like an alligator. This article talks more in depth about the characteristics of the most popular avocado types and varieties.
Avocados are extremely nutritious. While the seeds contain many nutrients, both the skin and seeds are usually discarded. The flesh or fruit of an avocado is normally a yellow-green color and contains many nutrients. In just one 3.5 ounce serving, avocado contains 160 calories, 2 grams of protein, 15 grams of fat, and 7 grams of dietary fiber. But that’s not all. Avocados are rich in Vitamins B5, B6, C, E, and K, Folate, and Potassium. They also contain lesser amounts of magnesium, manganese, copper, iron, zinc, phosphorous, and vitamins A, B1, B2, and B3. (Healthline)
And even though avocados are comprised of 77% fat, it’s mostly oleic acid, a monounsaturated fatty acid proven to reduce inflammation. Plus, avocados don’t contain any cholesterol or sodium and they are low in saturated fat. Healthline reports that avocados contain more potassium than bananas, which can help reduce blood pressure. (Healthline)
I use garbanzo beans (or chickpeas) to make this Avocado Hummus, though you can use any kind of pale bean, including navy beans, great northern beans, or cannellini beans.
I use dry beans because they store well, are inexpensive, and do not contain salt. I like soaking them in water overnight to increase their digestibility and improve nutrient retention. I also like cooking them in a pressure cooker since they take less time and come out perfectly cooked every time. If you don’t have a pressure cooker, rinse, soak, and cook according to the package directions.
Tahini is roasted sesame seed paste. If you don’t like tahini or can’t eat sesame seeds, you can use another neutral seed or nut butter, such as sunflower butter or cashew butter. You can also omit it altogether, though this will affect the flavor and consistency.
This Avocado hummus is a breeze to make in a food processor or blender. Either works well for this recipe. And since we’re chatting about the blending process, the vibrant green color actually comes from pureed cilantro. When the cilantro is combined with all of the other ingredients, the color pops! This is where you decide how smooth you want your Avocado Hummus. I blend it until it’s fairly smooth and creamy. But if you prefer seeing fleck of green, you can blend everything together, then add the cilantro.
This Avocado Hummus gets its flavor profile from freshly squeezed lime juice, ground cumin seed, fresh garlic loves, and ground cayenne pepper. If you prefer mild food, add in just a pinch of cayenne. If you prefer your foods on the spicier side, start with 1/8 teaspoon and add more to your taste preference.
Once everything is blended nice and smooth, taste your Avocado Hummus. Then season it to taste. If you think it needs a little more lime flavor, add more lime juice. If it needs more cumin, garlic, cilantro, pepper, salt, or cayenne, add a little more and then blend it smooth again. That’s what I’ve learned. I’ve also learned that if you season things to your liking, you don’t need much salt, if any.
Now that your Avocado Hummus tastes exactly as you want it, you can garnish it with additional chopped cilantro, a dusting of cayenne, or a drizzle of lime juice. If you’re like me, you go for all three. I think all of it tastes fantastic. But it’s up to you.
The best part is your accompaniments. What will you serve with your delicious Avocado Hummus?
Are you going to stick with the healthy fresh vegetables like baby carrots, broccoli, cucumber slices, or celery sticks? Or are you going to go with the tasty pita chips, toast, and corn chips? I love using this Avocado Hummus as a spread on a sandwich, bowl, or salad. It adds loads of flavor, satiety, and nutrition.
Finally, one last note about this Avocado Hummus. It doesn’t last long. If absolutely necessary, you can store it covered with plastic wrap in an air-tight container for up to 18 hours. The more time that passes, oxidation changes that beautiful vibrant color to a more olive green color. So this Avocado Hummus is best eaten within a few hours.
I hope you enjoy this Avocado Hummus as much as I do.
I would love to see your results! Please leave a comment and rate it down below, tag a picture @pebblesandtoast and #pebblesandtoast on Instagram, Twitter, and Facebook! Enjoy!!
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Ingredients
- 2 cups cooked and drained chickpeas*
- 2 Tbsp tahini**
- ¼ cup chopped cilantro (optional)
- ¼ cup fresh lime juice (3 limes)
- 2 cloves of garlic
- ½ tsp ground cumin
- dash of ground cayenne pepper (optional)
- 2 haas avocado or 1 large (Florida) avocado
- salt and pepper to taste (optional)
- red pepper flakes, cilantro, or seeds (optional garnish)
Instructions
- In a food processor or high-speed blender, blend the garbanzo beans, tahini, lime juice, garlic, cumin, and cayenne together until whipped and smooth, about 1-2 minutes. You may need to scrape the sides.
- Add the remaining ingredients and blend until smooth. Add in a little water or oil, as needed, to achieve desired consistency. It should be somewhat thick and mostly smooth.
- Taste and adjust seasonings, as desired.
- Garnish with cilantro and lime juice, if desired.
- Store leftovers in the refrigerator for up to 3 days.
Notes
* I like using garbanzo beans in this hummus, though you can use any kind of pale bean, including navy beans, great northern beans, or cannellini beans.
** Tahini is roasted sesame seed paste. If you don’t like tahini or can’t eat sesame seeds, you can use another neutral seed or nut butter, such as sunflower butter or cashew butter. You can also omit it altogether, though this will affect the flavor and consistency.
Avocado Hummus
Equipment
- food processor or blender
Ingredients
- 2 cups cooked and drained chickpeas*
- 2 Tbsp tahini**
- ¼ cup chopped cilantro optional
- ¼ cup fresh lime juice 3 limes
- 2 cloves of garlic
- ½ tsp ground cumin
- dash of ground cayenne pepper optional
- 2 haas avocado or 1 large Florida avocado
- salt and pepper to taste optional
- red pepper flakes cilantro, or seeds (optional garnish)
Instructions
- In a food processor or high-speed blender, blend the garbanzo beans, tahini, lime juice, garlic, cumin, and cayenne together until whipped and smooth, about 1-2 minutes. You may need to scrape the sides.
- Add the remaining ingredients and blend until smooth. Add in a little water or oil, as needed, to achieve desired consistency. It should be somewhat thick and mostly smooth.
- Taste and adjust seasonings, as desired.
- Garnish with cilantro and lime juice, if desired.
- Store leftovers in the refrigerator for up to 3 days.