This is probably one of the fastest appetizers I have ever made. You can serve it with toasted pita bread or corn tortillas. I make wraps or sandwiches with any leftover dip. Spice it up with some hot sauce if you like.


  • 8 (6-inch) pita breads, cut into quarters
  • 1 (15-ounce) can chickpeas, drained and rinsed
  • 1 avocado, peeled and pitted
  • 2 roma tomatoes, finely chopped (about 2 cups)
  • 4 stalks scallions, white and green parts, finely diced (about 1 cup)
  • ½ cup finely chopped fresh cilantro
  • 3−4 cloves garlic, minced (about 2 teaspoons)
  • 1 jalapeño, deseeded and finely chopped (about 2 tablespoons)
  • ¼ cup lime juice (from 2 to 3 limes)
  • Sea salt and freshly ground white pepper


  • Preheat the oven to 350°F. Line a baking tray with parchment paper and set aside.
  • Place the chickpeas and avocado in a mixing bowl, and coarsely mash them with the back of a spoon or a potato masher. Be sure to leave them coarse.
  • Add the tomatoes, scallions, cilantro, garlic, jalapeño, lime juice, and salt and pepper to taste.
  • Mix well and adjust the seasoning. Keep refrigerated until ready to serve.
  • Place the sliced pita bread on the baking tray, and bake for 7-10 minutes or until crispy, turning halfway.
  • Serve the warm bread with the dip. Store the dip in an airtight container in the refrigerator for up to 2 days. You can also store the toasted pita in an airtight container for up to a week.

Comments (21)

(5 from 14 votes)

Recipe Rating

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Really delicious, what can I say more 😋

Wanita Lucas

Just made this. Really good!

Kathy Boyd

I have made this several times and love it. I do skip the jalapeno. I have put it on crostini toast. When we make it as a sandwich filling, I use spinach on one piece of bread, add the chickpea filling and then sprinkle sunflower seeds. I have also added it to spinach as a salad (no dressing needed).


this sounds wonderful! could you supply the carbs as my husband is diabetic and we need to watch those carbs!

Nannette Gonzalez

An awesome recipe! We used the mix to make tostadas! We added a bed of Roman lettuce to the tortilla before adding the chickpea dip! Fabuloso! Muchas gracias!

Rhonda Gamble

Can you freeze this dip for later use?


This sounds like it is essentially adding mashed garbanzo beans to guacamole. Is this an accurate description? I have guacamole in the freezer so I am thinking of thawing and adding garbanzo beans to it. I'm curious if anyone else has done that.

Super Shaz

I made this yesterday ... mostly from memory because I didn't have the recipe in front of me. It was terrific! I added finely diced cucumber which gave it some nice texture and finely chopped spinach for a bit of extra iron. And so that I didn't feel so bad scarfing it down! The fresh jalapeno gave it a nice clean kick too :)

Nancy Flynn

This is Delicious ! Fresh & vibrant

Marie D

Cannot wait to try this recipe! My stomach doesn’t tolerate fresh tomatoes so I will be using some of my live fermented sauerkraut chopped up in place of the tomatoes… as someone else mentioned this is very very customizable and can be on the table frequently


I love this dip so much. It's great in a sandwich.

D. C. Oyer

I'm looking forward to learning more.


I just made this recipe this morning. I had to make some substitutions based on what I had on hand: Mild green chilis (1:1) for the jalapeno; cilantro paste instead of fresh; 1 juicy lime made enough juice; and green onions for the scallions. I love this recipe! It's great as a dip, but I'm going to use it as a tuna fish substitute too. THANK YOU!


What if we need to use gas as no oven?

Barbara V

Delicious! Did not last long on the table! Thank you.


I make this several times weekly. This is very customizable, but it's perfect as written. If I make a sandwich, I'll add cabbage, or picked onions, carrot shreds and lettuce. I've brought this to a gathering and it was devoured. Love. This.


Excellent and easy to make. I put whole wheat pita into toaster oven just long enough to warm them. It’s easier and faster than heating up your oven. Also used parsley instead of cilantro. Cilantro smells like stink bugs!


Excellent combination of two of my favorite foods - a must try!

Jennifer Daily

This was so delicious! I had to add green chili because i didn’t have jalapeño and I only had one avocado so I’m sure it changed the flavor profile but we sure enjoyed it!

Cat bauer

I love your recipes. I have one of your books and the app. I wish you stated the nutritional values per serving in all your recipes


It tasted pretty good. Took much longer than 10 minutes to prepare though, but maybe that's just me. I followed pretty closely to the recipe as much as I could just using things I already had in the house such as dried cilantro versus fresh. I didn't care for the just mashed garbanzo Bean taste or Texture but I added an extra avocado and left it more chunky instead of mashed and that helped. I served it with corn tortilla chips instead of bread. Overall it was still a tasty but healthy snack that I can give my family.

About the Author

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About the Author

Darshana Thacker Wendel

Darshana Thacker Wendel is a whole-food, plant-based chef and former culinary projects manager for Forks Over Knives. A graduate of the Natural Gourmet Institute, she is the author of Forks Over Knives: Flavor! She created the recipes for Forks Over Knives Family and was a lead recipe contributor to the New York Times bestseller The Forks Over Knives Plan. Her recipes have been published in The Prevent and Reverse Heart Disease Cookbook, Forks Over Knives—The Cookbook, Forks Over Knives: The Plant-Based Way to Health, and LA Yoga magazine online. Visit and follow her on Instagram for more.
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