Chickpea and avocado mash

Name: Chickpea and avocado mash
Total time: 15 min
Yield: 2–3 baby portions
Ingredients: 4 tbsp (about 60 g) canned chickpeas; ½ ripe avocado; 1–2 tbsp water, breast milk or formula

Soft chickpeas mashed into ripe avocado for a creamy, no-tahini mash that's ready in about 15 minutes. Offer chickpeas on their own first, then mix them with avocado.

From: 6 months
Time: 15 min
Makes: 2–3 baby portions

No top allergens

Ingredients

4 tbsp (about 60 g)canned chickpeasno-salt-added, drained and rinsed
½ripe avocadosoft enough to squash easily with a fork
1–2 tbspwater, breast milk or formulato thin

Steps

1Wash your hands. Tip the chickpeas into a sieve and rinse them well under running water.
2Simmer the chickpeas in a small pan of fresh water, without salt, for about 5 minutes, until each one squashes easily between your thumb and finger. Drain and let them cool. For a smoother mash, pinch off the thin skins.
3Rinse the avocado skin under running water, then cut it in half, remove the pit and scoop the flesh into a bowl.
4Add the chickpeas and mash everything together with a fork until smooth, or leave soft lumps once your baby is used to eating. Check there are no whole or half chickpeas left. Stir in a little water, breast milk or formula if it's too thick.

How to serve it by age

6 months+

Once your baby has had chickpeas on their own without a reaction, serve it smooth on a pre-loaded spoon your baby can hold, or spread it thinly on soft-cooked vegetable sticks about the size of an adult finger.

9 months+

Mash it more roughly, with soft lumps. Spread it on strips of lightly toasted plain bread (no honey) once wheat has been introduced. Any chickpeas served on the side should each be pressed flat, never whole and round.

12 months+

Spread it on toast or in a soft wrap, or serve it as a family dip with soft-cooked vegetables.

Where US and UK guidance differ on this recipe

United States(AAP and CDC)Your setting

For babies under 1, the AAP says that apart from mashed banana, most fruits should be cooked until soft. Its own homemade baby food ideas include avocado, and this recipe mashes it smooth. If you follow US advice closely, use only fully ripe avocado that squashes easily and mash it well, or ask your pediatrician.

United Kingdom(NHS)Your setting

The NHS lists grabbable bits of avocado among first finger foods from around 6 months. Use fully ripe avocado that squashes easily.

We cover US and UK guidance in detail. Elsewhere, check your national health service's advice too.

Leftovers and the rest of the family

Storing it

Best served fresh, because avocado turns brown quickly. Mash that hasn't been served can be covered, put in the fridge right away and eaten the same day. To prep ahead, mash the cooked chickpeas on their own and keep them covered in the fridge for 3 to 4 days, or freeze them in an ice cube tray and use within 3 months. Thaw it in the fridge and use it within 24 hours of thawing. Reheat thawed chickpea mash only once, until steaming hot, 165°F (74°C), let it cool, then mash in fresh avocado. Throw away anything left in your baby's bowl, and any mash left out at room temperature for more than 2 hours (1 hour if it's hotter than 90°F / 32°C).

For the grown-ups

Take your baby's portion out first, then add lime juice, chopped coriander, chili and a pinch of salt to the rest for an adult dip or sandwich filling.