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CHICKPEA AND AVOCADO TOAST
15

CHICKPEA AND AVOCADO TOAST

NUTRITION
HEALTHY RECIPES
Dec 25, 2024

CHICKPEA AND AVOCADO TOAST

Chickpea and Avocado Toast is a nutrient-dense, flavour-packed meal that’s perfect for breakfast, lunch, or a quick snack. Combining the creamy texture of mashed avocado with protein-rich chickpeas creates a balanced and filling dish. The lemon juice adds a refreshing zing, while salt and pepper enhance the savoury flavours. When served on a slice of toasted whole-grain bread, this recipe is delicious and packed with fibre, healthy fats and plant-based protein. It’s a vegan-friendly, versatile dish that’s easy to customise with additional toppings or variations for extra texture and flavour.

RECIPE CATEGORY

Breakfast, Lunch, Snack, Brunch, Entrée, Appetiser

SERVING SIZE

1 serving

CUISINE

American, Mediterranean, Californian

PREPARATION/TECHNIQUES

No-Cook, Quick & Easy, 5 Ingredients or Less

OCCASION/HOLIDAY

Quick Lunch, Light Snack, Brunch, Picnic, Summer, Spring, Party

SPECIAL CONSIDERATION/DIETARY CONCERNS

Vegan, Vegetarian, High Fibre, Low Cholesterol, Healthy, Kid-Friendly, Dairy-Free, Quick & Easy, Wheat / Gluten-Free (if using gluten-free bread)

DISH TYPE

Toast, Sandwich, Snack

INGREDIENTS

There are the following ingredients for Chickpea and Avocado Toast:

  • 1 slice whole grain bread
  • 1/4 avocado, mashed
  • 50g canned chickpeas, drained and mashed
  • 1 tsp lemon juice
  • Salt & pepper, to taste

FULL NUTRITIONAL INFORMATION

  • Calories: 210
  • Protein: 7g
  • Fat: 9g
  • Carbohydrates: 27g
  • Fibre: 7g
  • Sodium: 160mg
  • Sugar: 1g
  • Potassium: 350mg
  • Vitamin C: 12% of the daily recommended intake

PREPARATION

  • Mash The Chickpeas And Avocado: In a small bowl, mash the drained chickpeas and avocado together using a fork until they form a chunky, well-blended mixture. Make sure the avocado is ripe for a creamy texture.
  • Add Lemon Juice And Seasoning: Stir in the lemon juice to add a refreshing citrus flavour that cuts through the richness of the avocado. Add salt and pepper to taste, adjusting according to your preference.
  • Toast The Bread: While preparing the chickpea and avocado mixture, toast a slice of whole-grain bread to your desired crispness. The whole grain bread adds fibre and complements the creaminess of the topping with its hearty texture.
  • Assemble The Toast: Spread the mashed chickpea and avocado mixture evenly over the toasted bread. Make sure the mixture is spread right to the edges to cover the toast completely.
  • Serve And Enjoy: Serve the toast immediately while it’s warm, and the avocado-chickpea spread is fresh. Optionally, garnish with extra toppings like fresh herbs, chilli flakes, or a drizzle of olive oil for enhanced flavour.

PREP TIME

5 minutes

COOKING TIME

0 minutes

TIPS

  • Add Crunch: Top the toast with seeds like sesame or pumpkin for a crunchy texture and healthy fats.
  • Make It Spicier: For those who like a bit of heat, sprinkle some red pepper flakes or a pinch of cayenne pepper on top of the toast.
  • Customise Your Toast: Add thinly sliced radishes, cucumbers, or pickled onions to enhance the texture and flavour.
  • Protein Boost: Add a poached egg or sprinkle some hemp seeds on top of the toast for an extra protein kick.

VARIATIONS

  • Swap The Bread: Use sourdough, rye, or gluten-free bread, depending on your dietary needs or taste preferences.
  • Add Greens: Layer fresh spinach or arugula on top of the chickpea and avocado mixture for added nutrients and a pop of colour.
  • Cheesy Option: If not vegan, crumble some feta or sprinkle nutritional yeast for a cheesy flavour.
  • Mediterranean Twist: Add some chopped olives, sun-dried tomatoes, or a drizzle of tahini for a Mediterranean-inspired variation.

PREPPING AND STORAGE

  • Fridge Storage: If you have leftovers or want to prepare in advance, store the mashed chickpea and avocado mixture in an airtight container in the fridge for up to 1 day. Place a layer of plastic wrap directly on the surface to prevent the avocado from browning.
  • Freezing: The avocado in the mash does not freeze well, so it’s best to prepare and eat fresh. However, you can freeze the mashed chickpeas separately and add fresh avocado when serving.

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