Mix Avocado, Fresh Green Tomatoes, Chickpeas, and Edamame Beans for a Creamy Vegan Spread or Salad Bowl
Use up fresh green tomatoes in this creamy avocado, edamame, chickpea, whole-foods plant-based green goddess recipe.
Put it on rice, quinoa, or other grains with some greens, like a bed of spinach. No-oil needed, it’s fat-free but full of natural omega fats to keep your body glowing.
Also try smashing this green spread on toast or as a filling in a lettuce wrap.
Hard to go wrong, and very easy to go right, with avocado and edamame, some frozen peas, and optionally green tomatoes.
Create yourself a super vegan creamy mixture and delight.
FODMAP rating – medium low amount of FODMAPS. Monash recommends eating less than 1/4 cup of chickpeas, and less than 1/4 cup of thawed peas in a sitting. If you proportion more grains and spinach and less of the filling, IBS sufferers should be able to enjoy this recipe.
Chickpea Avocado Edamame Rice Salad
Instructions and Ingredients
- 2 cups brown rice or a brown rice, quinoa blend
- 1.5 cups edamame beans, frozen
- 1 avocado
- 540 ml chickpeas canned, drained and rinsed
- 1.5 cups green tomatoes diced, optional
- 1 tsp salt
- 3 tbsp dijon mustard or more to taste
- 1 cup peas frozen
- 2 tbsp green onions as garnish, discard the white parts of the onions to make this recipe low FODMAP
- hot sauce to taste
- 4 cups spinach
- 2 red peppers
- Cook grains, I used a rice quinoa mix. Set aside to cool.
Prepare Edamame, Avocado, Chickpea Mix
- Microwave edamame in a microwave steamer to cook, as per package directions. Usually 5 minutes.
- Add avocado, drained chickpeas, green tomatoes, salt, and dijon mustard to a medium/large bowl. Taste and adjust amount of mustard to your preference.
- Add edamame to the bowl. Mine were in their shells still, so I microwaved them in their steamer bag and then shelled them into the bowl.
- Mash with potato masher until desired consistency.
- Stir in frozen peas, still frozen, they will cool it down and then you don't need to refrigerate.
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