Crispy Chickpea-Stuffed Avocado Boats
A vibrant and nutritious plant-based twist on classic tuna salad, this recipe combines toasted sunflower seeds, garbanzo beans, and fresh veggies, stuffed into creamy ripe avocados. It’s quick, simple, and perfect for vegan or health-conscious eaters looking for a protein-rich, fiber-packed meal.
Equipment
- 1 Non-Stick Skillet
- 1 Food processor
- 1 medium mixing bowl
- 1 Sharp Paring Knife
- 1 set – Measuring Spoons
Ingredients
- ¼ cup sunflower seeds
- 1 15-ounce can chickpeas, drained and rinsed
- 1 small red bell pepper finely diced
- 3 green onions thinly sliced
- 2 tablespoons vegan mayonnaise
- 1 teaspoon Dijon mustard
- Juice of 1 fresh lemon
- ¼ teaspoon garlic powder
- Salt and freshly ground black pepper to taste
- 3 ripe avocados
Instructions
- Toast Sunflower Seeds: Place the sunflower seeds in a dry skillet over medium-low heat. Stir or gently shake the pan frequently for about 5 minutes until the seeds turn a light golden brown and release a nutty aroma. Remove from heat and let them cool completely to preserve their crunch.
- Prepare Chickpea Mixture: Transfer the drained chickpeas and toasted sunflower seeds into a food processor. Pulse several times until the mixture reaches a finely chopped, flaky texture resembling flaked tuna. Avoid over-processing; some texture should remain.
- Combine Fresh Ingredients: Move the chickpea mixture into a mixing bowl. Add the diced red bell pepper and sliced green onions. Stir to combine evenly.
- Add Dressing and Seasoning: Incorporate the vegan mayonnaise, Dijon mustard, lemon juice, garlic powder, salt, and pepper into the bowl. Mix thoroughly until all ingredients are well blended, creating a creamy, flavorful filling.
- Prepare Avocados for Stuffing: Cut the avocados in half lengthwise and carefully remove the pits. Scoop out a small portion of the flesh if needed to create space for the filling.
- Assemble and Serve: Spoon the chickpea filling generously into each avocado half. Serve immediately for best taste and texture.
Notes
- Advance Prep: You can prepare the chickpea filling up to 3 days ahead. Store it tightly covered in the refrigerator, then stuff fresh avocados just before serving to prevent browning.
- Eating Tips: If you prefer, dice the avocados and gently fold them into the chickpea mixture for easier eating or to use as a salad.
- Avocado Ripeness: Use ripe but firm avocados to ensure they hold their shape when stuffed. Overripe avocados may become mushy.
- Sunflower Seed Substitute: If preferred, use chopped walnuts or almonds for a different flavor and texture.
- Adjust Seasonings: Feel free to tweak the lemon juice and garlic powder quantities according to your taste preference for brightness and spice.
