CHICKPEA AND AVOCADO POWER TOAST

CHICKPEA AND AVOCADO POWER TOAST

Chickpea and Avocado Power Toast is a flavourful and filling plant-based breakfast or snack that comes in minutes. This dish combines mashed chickpeas for plant protein and fibre, with creamy avocado for heart-healthy fats and a satisfying texture. A touch of lemon juice adds brightness, while salt and pepper enhance the overall flavour. Served atop crisped whole-grain bread, this simple yet nutritious toast offers a balance of energy-boosting nutrients perfect for kickstarting your day. It’s ideal for those who want a no-fuss, nutrient-rich option that supports a vegan, dairy-free and high-fibre lifestyle. Whether you enjoy it for breakfast, a light lunch or a wholesome snack, this recipe delivers taste and nourishment in every bite. It’s also endlessly customisable and can be elevated with a few pantry staples or fresh produce to suit your preferences.

RECIPE CATEGORY

Breakfast

SERVING SIZE

1

CUISINE

British

PREPARATION/TECHNIQUES

No-Cook

OCCASION/HOLIDAY

Back to School, Casual Dinner, Spring, Summer, Mother’s Day, Picnic, Family Reunion

SPECIAL CONSIDERATION/DIETARY CONCERNS

Vegan, Vegetarian, Dairy-Free, High Fibre, Quick & Easy, Low Fat, Healthy

DISH TYPE

Sandwich

INGREDIENTS

There are the following ingredients for Chickpea and Avocado Power Toast:

• ¼ cup mashed chickpeas

• ¼ ripe avocado

• 1 slice of whole-grain bread

• 1 tsp lemon juice

• Salt and pepper, to taste

FULL NUTRITIONAL INFORMATION

 

• Calories: 349.4 kcal

• Fat: 11.7 g

• Saturated Fat: 1.6 g

• Carbohydrate: 49.1 g

• Sugar: 7.7 g

• Fiber: 11.8 g

• Sodium: 314.3 mg

• Protein: 15.2 g

• Calcium: 67 mg

• Iron: 3.2 mg

• Potassium: 681 mg

PREPARATION

• Toast the Bread: Toast 1 slice of whole-grain bread until golden and crisp.

• Mash the Chickpeas: In a small bowl, mash ¼ cup of cooked chickpeas with a fork until coarsely textured.

• Add Avocado: Mash in ¼ avocado with the chickpeas, mixing until well combined but still slightly chunky.

• Season the Mixture: Stir in 1 tsp lemon juice and season with salt and pepper to taste.

• Assemble the Toast: Spread the chickpea avocado mixture evenly over the toasted bread.

• Serve Immediately: Enjoy while fresh, optionally garnished with herbs or chilli flakes for extra flavour.

PREP TIME

5 minutes

COOKING TIME

2 minutes

TIPS

Here are some helpful tips for Chickpea and Avocado Power Toast:

• Use Ripe Avocado: Ensure your avocado is soft but not overripe for the best texture and flavour.

• Fork-Mashing Works Best: Avoid over-blending the mixture; a slightly chunky texture offers a better mouthfeel.

• Lemon Juice Preserves Colour: Adding lemon not only enhances flavour but also prevents the avocado from browning.

• Optional Crunch: Top with sliced radish or cucumber for added freshness and crunch.

• Batch Chickpeas: Cook a large batch of chickpeas and store them in the fridge or freezer for easy use during the week.

VARIATIONS

• Spicy Version: Add a pinch of cayenne pepper or a few drops of hot sauce for heat.

• Herbed Upgrade: Mix in chopped parsley, coriander or chives for a fresh herbaceous note.

• Garlic Lovers: Stir in a pinch of garlic powder or a small minced garlic clove.

• Protein Boost: Add a tablespoon of hummus or tahini to increase protein and richness.

• Gluten-Free Option: Swap for gluten-free bread to make this recipe coeliac-friendly.

PREPPING AND STORAGE

• Short-Term Storage: The chickpea-avocado mix can be made up to 1 day in advance but is best enjoyed fresh due to avocado oxidation.

• Avoid Freezing: This mixture doesn’t freeze well; avocado loses its texture and may discolour.

• To-Go Tip: Prepare the spread separately and toast the bread just before eating for the best consistency.

• Meal Prep Idea: Store portions of mashed chickpeas and diced avocado in airtight containers and combine fresh each morning for quick assembly.