Chickpea & Avocado Smash on Whole-Grain Crackers

Ingredients:

• 1/2 cup canned chickpeas (low or no sodium added), drained and rinsed (or dried chick peas cooked and cooled).
• 1 ripe avocado
• 1–2 teaspoons lemon juice
• Pinch of salt or everything bagel
• Whole-grain crackers (about 8–10)

Instructions:

1. In a bowl, combine the drained, rinsed chickpeas and the ripe avocado.
2. Lightly mash with a fork until chunky but spreadable.
3. Add lemon juice and seasoning.
4. Spread the mixture onto whole-grain crackers.
5. Serve immediately or chill in the refrigerator for 20 minutes before enjoying.

Nutrition:

Servings per Recipe: 2
Serving Size: 4 topped crackers
Calories: 180; Total Fat: 10g; Saturated Fat: 1.5g; Trans Fat: 0g; Sodium: 160mg; Total Carbohydrate: 18g; Dietary Fiber: 5g; Sugars: 1g; Protein: 4g