Fresh Avocado Dip Recipe – Oil Free

Hello my friends.

So you may know that I decided to experiment with going oil free for a few weeks (or forever?). I wanted to challenge myself and explore something new. As well as that, I’ve been on a mission to give myself every possible boost for flying through menopause.

Even though I eat a healthy, plant based, whole food diet, I still gained an extra menopausal tummy. So I began a journey to investigate how we can give ourselves the best advantage during menopause to keep fit, healthy and young.

And one of my 5 pronged approach is to give up oil. So that’s what I’m doing. You can read about my other lifestyle changes in 5 steps to beat menopause naturally.

As part of my oil free adventure I created this fresh avocado dip recipe thinking that the avocado could replace the olive oil in a traditional hummus, therefore making it nice and creamy. If you are eating oil, simply add some extra virgin olive oil to this for added texture.

This simple dip can be served with crudités of any crunchy veggies, as part of a yummy buddha bowl or served alongside salad or veggies.

As part of my oil free adventure, I’ve also made this oil free, gluten free, no pasta zucchini lasagna.

Bowl of avocado dip with crudités of green pepper, lettuce and carrot sticks

Nutritional Profile of Avocado

Avocado’s one of the most nutritious fruits available and is the only fruit to contain monounsaturated fats, healthy fats which are good for the heart and cholesterol free.

Avocados have so many vitamins in them that it’s not an easy task to list them all! They have more potassium than a banana, as well as an array of other vitamins such as vitamin K, folate, copper, riboflavin, niacin, vitamin C, Vitamins B5 & B6, manganese, thiamin, vitamin E and carotenoids lutein and zeaxathin.

And if all that doesn’t mean much to you, let’s just say that these little green beauties are superfoods.

They’re also high in fibre and loaded with antioxidants and phytonutrients all of which contribute to better health and longevity.

In recent years avocado sales have skyrocketed as people have become aware of the potent health benefits of this little powerhouse. It’s true that avocado is a high calorie food with one avocado coming in at around 240 calories, so you might not want to eat 5 a day, but then why would you do that anyway?

Avocados a high in healthy fats and it’s more important to make sure you eat healthy rather than count calories. So go ahead and include an avocado in your diet – it will bring you more positives than negatives.

Fresh Avocado Dip Recipe – Oil Free

Recipe by SorayaCourse: DipCuisine: Vegan, Gluten free, Oil freeDifficulty: Simple


Prep time




  • 1 avocado

  • 1 cup of chickpeas

  • 1/2 clove of garlic

  • 1 tbs tahini

  • 1/2 tsp cumin

  • Salt, pepper & chilli to taste

  • Dash of gluten free ketjap manis (Indonesian sweet soy sauce)

  • Fresh lemon & lime juice to taste


  • Put the chickpeas and garlic in a hand blender.
  • Add a bit of salt and a squeeze of lemon and lime and blend.
  • If necessary to facilitate the blending, add a dash of water.
  • Add the avocado, tahini, cumin, chilli, salt & pepper and blend again.
  • Taste the dip and add Ketjap Manis to taste.
  • Taste the dip again and add more lemon, lime or chilli according to taste.
  • Serve in a bowl with an assortment of veggie sticks.


  • You can sub the chickpeas for white beans for a variation on this dip.

What Else to Do with Avocado?

Apart from dips such as this one and the all time classic guacamole, avocado has lots of other uses you might not have thought of before!

For breakfast you can enjoy an avocado smoothie, sliced or smashed avocado on toast, a bowl of quinoa, avocado and mango; or make a delicious & easy tofu scramble and add chopped avocado to it.

Moving on to lunch, of course avocado goes a dream in any salad whether it be a king salad a quinoa salad or a simple side salad but maybe you’ve never though of making an avocado & cucumber soup, or adding avocado to the top of your bowl of spicy bean soup?

When you make a mash of any kind, like this carrot & sweet potato mash, chopped avocado goes a dream, or even mash a little avocado into the mash itself.

If you make a nasi goreng, then avocado is perfect added on top.

One last word on the versatility of avocado, don’t rule out hot avocado! I’ve cooked it in with dishes before and it definitely can be a success served hot too.

Can you think of any other uses for avocado. If you can, let me know in the comments!

And don’t forget to follow me over on Instagram @loveveganliving !

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