Ingredients
Gather these fresh and wholesome ingredients to create your masterpiece. The quality of your ingredients will directly impact the flavor, so choose wisely!
- Ripe Avocados: 2 medium (Choose avocados that yield gently to pressure; they provide the creamy base.)
- Canned Chickpeas: 1 can (15 ounces), rinsed and drained (These are your protein powerhouses, also known as garbanzo beans.)
- Whole Grain Bread: 4 slices (Use your favorite sturdy bread – sourdough, rye, or a good quality seeded loaf work wonderfully for toasting.)
- Lemon Juice: 1 tablespoon, freshly squeezed (Adds brightness and prevents the avocado from browning too quickly.)
- Red Onion: ¼ cup, finely chopped (Offers a sharp, piquant contrast to the creamy avocado. Mince it well for even distribution.)
- Fresh Cilantro or Parsley: 2 tablespoons, chopped (Brings a fresh, herbaceous note. Choose based on your preference.)
- Olive Oil: 1 tablespoon, extra virgin (For richness and to help mash the chickpeas.)
- Cumin Powder: ½ teaspoon (Adds a warm, earthy flavor that complements the chickpeas beautifully.)
- Smoked Paprika: ¼ teaspoon (Optional, but lends a lovely smoky depth.)
- Red Pepper Flakes: A pinch (Optional, for a touch of heat.)
- Salt: To taste (Enhances all the flavors.)
- Freshly Ground Black Pepper: To taste (Adds a subtle kick.)
- Optional Toppings: Everything bagel seasoning, microgreens, sliced radishes, cherry tomatoes, feta cheese (if not vegan).
Instructions
Follow these simple steps for a perfect Avocado Chickpea Toast every time.
- Prepare the Chickpeas: In a medium bowl, add the rinsed and drained chickpeas and the olive oil. Using a fork or a potato masher, roughly mash about half to two-thirds of the chickpeas, leaving some whole for texture. You’re aiming for a chunky, rustic consistency, not a smooth hummus-like paste.
- Season the Chickpeas: To the mashed chickpeas, add the finely chopped red onion, chopped cilantro or parsley, cumin powder, smoked paprika (if using), and red pepper flakes (if using). Stir well to combine. Set aside.
- Prepare the Avocado: Halve the avocados, remove the pits, and scoop the flesh into a separate bowl. Add the fresh lemon juice. Mash the avocado with a fork to your desired consistency – some like it super smooth, others prefer it a bit chunky. Season with salt and pepper to taste.
- Toast the Bread: While you’re preparing the chickpeas and avocado, toast your bread slices until golden brown and crispy. A good toaster, grill pan, or even the oven broiler can be used. The crunch of the toast is key!
- Assemble the Toast: Spread a generous layer of the mashed avocado evenly onto each slice of toasted bread.
- Add the Chickpea Mixture: Spoon the seasoned chickpea mixture generously over the avocado layer on each toast.
- Garnish and Serve: If desired, sprinkle with additional toppings like everything bagel seasoning, a few more fresh herbs, microgreens, or a drizzle of extra virgin olive oil. Serve immediately and enjoy the explosion of flavors!
Nutrition
- Serving Size: one normal portion
- Calories: 550
- Fat: 30g
- Fiber: 18g
- Protein: 20g