Smashed Avocado and Garbanzo Beans

Breakfast spread

Smashed Avocado and Garbanzo Beans
Fat 41%Carbs 45%Protein 15%
Percent Calories

1 serving of smashed avocado and garbanzo beans (Breakfast spread) contains 306 Calories. The macronutrient breakdown is 45% carbs, 41% fat, and 15% protein. This is a good source of protein (21% of your Daily Value), fiber (50% of your Daily Value), and potassium (14% of your Daily Value).

Makes
2 servings
Prep Time
5 minutes

Ingredients

  • Avocados

    California, raw

    1 fruit, without skin and seed or 136g

  • Lime juice

    Raw

    1 lime yields or 44g

  • Chickpeas

    (garbanzo beans, bengal gram), mature seeds, canned

    15 oz or 425g

  • Salt

    Table

    1 dash or 0.4g

  • Pepper

    Spices, black

    1 dash or 0.1g

Directions

  1. Mash up 1 large avocado and add lime juice; mix well.
  2. Gently mix in rinsed chickpeas.
  3. Season to taste with salt and pepper, if desired. Enjoy!

Nutrition Facts

For 1 serving of smashed avocado and garbanzo beans (303g)

NutrientValue%DV
Calories306
Fats15g 19%
Saturated fats2g 9%
Trans fats0g
Cholesterol0mg 0%
Sodium675mg 29%
Carbs36g 13%
Net carbs22g
Fiber14g 50%
Sugar1g
Protein12g
Calcium87mg 9%
Iron3mg 38%
Potassium677mg 14%
Vitamin D0μg 0%
Vitamins and Minerals
Alpha carotene16μg
Beta carotene69μg
Caffeine0mg
Choline80mg 15%
Copper0.5mg 50%
Fluoride0μg
Folate (B9)116μg 29%
Lycopene0μg
Magnesium79mg 19%
Manganese2mg 79%
Niacin2mg 10%
Pantothenic acid2mg 33%
Phosphorus210mg 30%
Retinol0μg
Riboflavin (B2)0.1mg 9%
Selenium5μg 8%
Theobromine0mg
Thiamine0.1mg 10%
Vitamin A IU143IU
Vitamin A7μg 1%
Vitamin B120μg 0%
Vitamin B61mg 91%
Vitamin C13mg 14%
Vitamin D IU0IU
Vitamin D20μg
Vitamin D30μg
Vitamin E1mg 9%
Vitamin K14μg 12%
Zinc2mg 18%
Sugars
Sugar1g
Sucrose0.1g
Glucose0.2g
Fructose0.2g
Lactose0g
Maltose0g
Galactose0.1g
Starch0.1g
Fats
Saturated fats2g 9%
Monounsaturated fats8g
Polyunsaturated fats3g
Trans fats0g
Fatty Acids
Total omega 30.1g
Total omega 60g
Alpha Linolenic Acid (ALA)0.1g
Docosahexaenoic Acid (DHA)0g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine1g
Arginine1g
Aspartic acid1g
Cystine0.2g
Glutamic acid2g
Glycine0.5g
Histidine0.3g
Hydroxyproline0g
Isoleucine1g
Leucine1g
Lysine1g
Methionine0.2g
Phenylalanine1g
Proline0.5g
Serine1g
Threonine0.5g
Tryptophan0.1g
Tyrosine0.3g
Valine1g

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