This spread is an excellent source of protein, complex carbohydrates and healthy fat. It is also high in dietary fiber, vitamin K, vitamin C, niacin, vitamin B6, folate, iron, magnesium, potassium, phosphorus, zinc, copper and manganese. Both chickpeas and avocado have a very high amino acid score.
It is excellent as a spread for bread or tortillas as well as with raw vegetables.
3 cups cooked chickpeas (garbanzo beans),
2/3 ripe avocado,
A handful sun-dried tomatoes,
1 wedge lemon,
3 cloves garlic,
1.5 cup water.
If you do not have cooked chickpeas in your refrigerator or freezer, you should plan ahead and soak them either the night before or in the morning, before going to work, so they will be cone by dinner time (see: Learn to Cook – Legumes). Cook them in water equal in level to the level of the chickpeas, adding a little bit of sea salt. I always cook large amounts of legumes ahead, divide them into 2 or 4 cups portions and freeze in a glass container (plastic containers can leach harmful chemicals into your food), so I don’t have to cook them when I need them. I do not recommend using canned legumes, they contain preservatives, excess salt, and the can itself, in contact with food, is unhealthy.
Soak the sun-dried tomatoes in water for about an hour. Place all the ingredients, including the water sun-dried tomatoes were soaked in, in a food processor. Blend it until smooth using the “chop” function, for about 4 minutes. If the spread is still a bit chunky after blending, you may add a tiny amount of water and blend again.
Yields about 3 cups of spread.