These vegan stuffed avocados are inspired by a popular food from Guinea Bissau, Abacate Recheado. Avocado halves are stuffed with a herbed vegan chickpea tuna mayo, topped with tomatoes and garnished with toasted coconut flakes.
Overview of Guinea Bissau
The Republic of Guinea Bissau is a country in West Africa on the Atlantic coast bordering on Senegal to the north and Guinea to the south-east, with a population of 1.8 million. The country was originally part of the kingdom of Kaabu, and part of the Mali Empire. It was also partly ruled by the Portuguese Empire from the 16th century, and was officially colonised by Portugal in the 19th century.
Guinea Bissau declared independence in 1973, which was recognised a year later. Its official language is Portuguese, however only 2% of the population actually speak this as a first language, with 33% speaking it as a second language. Instead, Creole is the national language and language of unity, with a variety of other African languages also spoken.
History of Guinea Bissau Cuisine
Bissau-Guinean food is at its core African but has been largely influenced by its Portuguese colonisation. As a coastal nation, the regions by the coast are sea-food and rice heavy, with the interiors focusing more on millet, cassava, yams and maize. Cashew nuts are also one of the country’s biggest exports, and so are found in abundance. Fruit and vegetables are commonly utilised in the cuisine, as are peanuts.
Popular Guinea Bissau Dishes
- Jollof rice– A common African rice dish cooked with tomatoes and onions and served with various vegetables, seafood or meat.
- Egusi soup – vegetable soup thickened with ground squash seeds.
- Abacate Recheado – avocados stuffed with tuna (or do as we do and substitute with chickpeas).
- Fried cassava – deep fried cassava chips.
Making Vegan Stuffed Avocados Recipe (Abacate Recheado)
This dish is so tasty for something so fast and simple. I don’t know about you other vegetarians out there, but Niccy and I often crave certain seafood/meat items. One of those, weirdly enough, is tinned tuna. It’s just so versatile and so damn flavourful (even though many are physically repulsed by it, we know, we know).
Anyway, we discovered that mashed chickpeas can make a great substitute for the texture and, with the right ingredients, some of the flavour of tuna. Et voilà: chickpea tuna stuffed avocados. It’s light and refreshing: the perfect summer lunch.
You can mash up the chickpeas by hand or blend them in a food processor for a smoother texture, depending on how you like it. Then you stuff avocado halves with the chickpea mixture and that is about it!
How to make Vegan Avocado stuffed with Chickpea Tuna
1. Mash up the chickpeas in a medium bowl. Add in the crushed sunflower seeds, red onion, mayonnaise, lemon juice, mustard, honey, parsley and salt and pepper. Mix well to combine, then fold in diced tomato.
2. Pile chickpea mayo on top of avocado halves. Top with coconut flakes and more salt and pepper, to taste.
Ingredients for Vegan Stuffed Avocado with Chickpea Tuna
- Vegan mayonnaise – If you are not vegan, substitute for normal mayonnaise or aioli.
- Sunflower seeds – substitute with pumpkin seeds or omit
- Honey – replace with maple syrup to make it vegan
- Parsley – coriander will also work
- Chickpeas – if you aren’t vegan/vegetarian, you can replace with tuna for the original
Serving suggestions for Abacate Recheado (stuffed avocado & vegan tuna)
These vegan stuffed avocados make a great stand-alone lunch or an appetizer for a bigger meal.
Other vegan avocado recipes to try
- Slaai Recipe: A Vegan Avocado, Spinach & Quinoa Salad from Eswatini
- Unique Avocado Toast Recipe Inspired by Côte d’Ivoire
- Vegan Black Bean Cakes with Roasted Salsa from Antigua
- • 1 can chickpeas, drained and rinsed
- • 1/4 cup sunflower seeds, crushed
- • 1/2 red onion, finely diced
- • 3 tbsp vegan mayonnaise
- • 1/2 lemon, juiced
- • 1/2 tsp Dijon mustard
- • 1/2 tbsp maple syrup
- • 2 tbsp parsley, finely chopped
- • 6 cherry tomatoes, diced
- • 2 avocados, halved
- • 2 tbsp toasted coconut flakes
- • Salt & pepper, to taste
- Mash up chickpeas in medium bowl. Add in crushed sunflower seeds, red onion, mayonnaise, lemon juice, mustard, maple syrup, parsley and salt and pepper. Mix well to combine, then fold in diced tomatoes.
- Pile chickpea tuna on top of each avocado half. Top with coconut flakes and more salt and pepper to taste and serve immediately.