This avocado spread is bright and creamy with a hint of spicy, and it's super easy to make! Use it on toast, tacos, quesadillas and veggie burgers. Plus it's suitable for vegans and nut allergy sufferers.
Avocado Spread Vs. Guacamole
You may be wondering what the difference is between anavocado spread and guacamole.
Guacamole is a much thicker dip that's made with only avocados, lime juice and a few spices. Avocado spread, on the other hand, is much creamier, and not nearly chunky as guacamole. It's perfect for you morning avocado toast.
Non vegan versions of avocado spread use cream as a base, typically sour cream. This vegan recipe uses sunflower seeds. You'll be surprised at how rich and creamy they make it!
Creamy, heart-healthy avocado blends with zesty lemon and spicy basil to make a vibrant, fresh spread. I've made this recipe using sunflower seeds in place of the traditionally used pine nuts, so it's also suitable for nut allergy sufferers.
The piquant, zesty nature of avocado pesto make it the perfect dip for crudites or seeded crackers. Spread it on dark rye bread and top with radishes and pickled onions for a taste sensation. Or, use it as a topping for my Ultimate Vegan Tostadas. The possibilities are endless!
💚Reasons You'll Love This Recipe
✅It's dairy and gluten free.
✅It's nut free, so suitable for nut allergy sufferers.
✅It's the perfect topping for many things!
✅It's heart healthy.
- Avocado: Of course! Make sure your avocados are ripe for the creamiest spread possible. It should yield to gentle, but firm pressure. It will feel slightly soft, but not mushy.
- Basil: Basil is a key ingredient here. It's subtly sweet, yet peppery flavor gives vegan avocado spread its oomph. I like basil so much that I buy plants and keep them on my windowsill all year round.
- Sunflower Seeds: Soaking them beforehand will ensure that your avocado sauce is as creamy as possible (see the recipe below for instructions.)
- Lemon: Lemon is avocado's favorite sidekick - the acid from the lemon juice keeps the its flesh from turning brown. Plus, lemon's zesty taste contribution can't be underestimated!
- Garlic: Garlic stretches all the other flavors.
- Red Pepper Flakes: Adds a nice pop of heat. Adjust the amount depending on how much heat you like. I've written the recipe so that the heat is a nice background note, but not too overwhelming. But, if you prefer a spicy avocado crema, feel free to add more!
- Olive Oil: Use an extra-virgin olive oil for the best taste. See here for more information on the suitability of olive oil for a vegan diet: Is Olive Oil Vegan?
- Salt and Pepper: Seasoning your food properly magically transforms it. Don't skip it!
How To Tell If An Avocado Is Ripe
There are a few ways to tell if an avocado is ripe and ready to eat:
- Check the color: Ripe avocados are usually dark green to black in color, depending on the variety. However, the color can vary, so it's not always the most reliable indicator.
- Squeeze gently: Ripe avocados should yield slightly to gentle pressure, but not be too soft or mushy. If the avocado feels very firm, it's not yet ripe. If it feels very soft or mushy, it's likely overripe.
- Check the stem: If the stem at the top of the avocado pops off easily and is green underneath, the avocado is likely ripe. If the stem is difficult to remove or is brown underneath, the avocado may be overripe or starting to rot.
- Consider the time: Avocados usually take a few days to ripen at room temperature, depending on their initial level of ripeness when purchased. If you want to speed up the ripening process, you can put the avocado in a brown paper bag with an apple or banana. These fruits release ethylene gas, which can help ripen the avocado faster.
It's important to note that once an avocado is ripe, it should be used or refrigerated promptly to prevent it from becoming overripe or spoiling.
🔪How To Make Avocado Spread
- The first step is to soak the sunflower seeds in a small cup of boiling water. Soak them for about 10 minutes, while you get on with chopping the rest of your ingredients.
- Now, drain and rinse the sunflower seeds and put everything into the bowl of a food processor and mix until your spread is blended and creamy.
- Add water a tablespoon at a time to thin to your desired consistency. If you want a salad dressing, add a bit more water than if you want to use this avocado spread as a dip. That's it. Now tuck in and enjoy!
Ways to Use Avocado Spread
Now that you've made your new favorite spread, here's a few suggestions for creative ways to use it:
- Use it on tacos! Check out these vegan jackfruit tacos by Liv Vegan Strong
- Avocado spread is the ideal sandwich spread.
- Use it on my popular vegan black bean enchiladas.
- Swap out the guacamole in my jackfruit burger for avocado crema.
- Use it on nachos or vegan taquitos.
- Spread it on toast and top with some finely chopped red onions.
- Make my easy lentil chips and use it as a delicious dip.
- Add it to your next Vegan Charcuterie Board.
Did You Make This Recipe?
Frequently Asked Questions
You should try to use it immediately, but it will stay fresh in the fridge for up 2-3 days in an airtight container. However, be aware that fresh avocado starts to turn brown the longer it's exposed to air. To maximize the shelf life of avocado spread, it's best to store it in an airtight container and make sure it's completely covered to prevent air from getting in. It's also important to store it at the proper temperature, which is below 40°F (4°C) to inhibit bacterial growth.
Butter is high in saturated fat, which can increase LDL (bad) cholesterol levels and raise the risk of heart disease. In contrast, avocados are a good source of healthy fats, vitamins, and minerals, including potassium, magnesium, and fiber, which can benefit heart health.
In addition to being a good source of healthy fats, avocado spread is also lower in calories than butter. One tablespoon of butter contains around 100 calories, while one tablespoon of avocado spread contains around 50-60 calories, depending on the recipe.
Craving More Easy Vegan Recipes?
- 1 avocado
- 2 tablespoons sunflower seeds
- 2 clove garlic minced
- 1 cup basil
- 1 lemon zest and juice
- ⅓ cup olive oil
- ¼ teaspoon chilli pepper flakes
- ½ teaspoon sea salt
- ¼ teaspoon ground black pepper
- Soak the sunflower seeds in a cup of boiled water for 10 minutes. Drain and rinse.
- Combine all the ingredients except the water in a food processor or blender and blend until smooth.
- Add water 1 tablespoon at a time until the desired consistency is reached.
- You should try to use avocado spread immediately, but it will stay fresh in the fridge for up 2-3 days in an airtight container. However, be aware that fresh avocado starts to turn brown the longer it's exposed to air.