Avocado Chickpea Toast Recipe

Bybob sinclair

Avocado Chickpea Toast is one of my favorite recipes for a quick, nutritious meal. This dish, which I could enjoy any time of day, combines chickpeas with creamy avocados, making it a complete protein powerhouse of nutrients.

Avocado toast, with two ripe avocados as the base, has healthy fats galore—along with a veritable trough of vitamins and minerals, including Vitamin E and potassium. Chickpeas, on the other hand, are not only protein-rich but also high in fiber, which aids digestion and makes the meal much more satisfying.

Two tablespoons of lemon juice not only make the mixture sing with flavor but also provide a good amount of Vitamin C. With a tablespoon of olive oil for good measure, the toast is also rich in monounsaturated fats, which are heart-healthy.

Ground cumin brings a warm, earthy note that I enjoy, complementing the creaminess of the mixture. Whole grain bread, of course, does its part, delivering complex carbohydrates that keep you going.

Ingredients photo for Avocado Chickpea Toast Recipe

Ingredients

Ingredients photo for Avocado Chickpea Toast Recipe

Avocados:
High in healthy fats and fiber, and with a creamy texture.
Chickpeas:
Contains a wealth of protein and fiber, which gives substance and heft.
Lemon Juice:
Delivers a sharp taste, teeming with vitamin C.
Olive Oil:
Provider of healthy monounsaturated fats.
Whole Grain Bread:
Provides energy in the form of complex carbohydrates and fiber.

Ingredient Quantities

  • 2 ripe avocados
  • 1 can (15 oz) chickpeas, drained and rinsed
  • 2 tablespoons lemon juice
  • 1 tablespoon olive oil
  • 1/2 teaspoon ground cumin
  • Salt and pepper to taste
  • 4 slices of whole grain bread, toasted
  • 1/4 cup crumbled feta cheese (optional)
  • 2 tablespoons chopped fresh cilantro or parsley
  • Red pepper flakes (optional, for garnish)

Instructions

1. In a bowl of medium size, mash the avocados until they are smooth, leaving behind a few chunks for texture.

2. The chickpeas should be drained and rinsed and then added to the bowl with the avocados. Using a fork or potato masher, the chickpeas should be mixed with the avocados, mashing half of the drained and rinsed chickpeas and leaving the other half whole to get a good texture mix.

3. Combine the lemon juice, olive oil, ground cumin, salt, and pepper in a bowl. Stir until everything is well combined. Taste and adjust the seasoning as needed.

4. Whole grain bread slices should be toasted to your preferred level of crispiness.

5. Spread the chickpea avocado mixture generously onto each slice of toast.

6. If you decide to use it, curdle feta cheese evenly and scatter it over the top.

7. Chopped cilantro or parsley may be used to garnish.

8. To add a touch of heat, top it with a little red pepper flake before serving, if you like it spicy.

9. Enjoy your delicious Avocado Chickpea Toast right away!

Equipment Needed

1. Bowl of medium size
2. Potato masher or fork
3. Petite dish
4. Stirring spoon
5. Toaster or toaster oven
6. Chopping herbs: Knife
7. Herb cutting board

FAQ

  • Q: Can I use dried chickpeas instead of canned?Q: Can you use dried chickpeas in this recipe?

    A: Yes, you can use dried chickpeas. Cook them thoroughly before using, and you’ll need about 1.5 cups of cooked chickpeas.

  • Q: Can I substitute lemon juice with something else?A: Lemon juice can be replaced with lime juice or apple cider vinegar.
  • Q: Is the feta cheese necessary?No, the feta cheese is not required. You can leave it out or use a vegan cheese for a dairy-free alternative.
  • Q: Can I make this toast gluten-free?Certainly! Just make use of gluten-free bread or your preferred gluten-free toast alternative.
  • Q: How do I store any leftover mixture?The avocado chickpea mixture can be kept in an airtight container in the refrigerator for a couple of days.
  • Q: What can I use instead of cilantro or parsley?A: Other herbs such as basil or mint can be used in place of the herbs listed above, or you may skip the herbs altogether if you prefer.
  • Q: Is there a way to make it spicy?Yes, you can use additional red pepper flakes or a touch of hot sauce if you want more heat.

Substitutions and Variations

Use gluten-free bread for a gluten-free option instead of using whole grain bread.
Substitute goat cheese for feta or omit for a dairy-free version.
Substituting lemon juice with lime juice will give you a slightly different flavor, but it will still yield an approximate equivalent.
Replace fresh cilantro or parsley with fresh basil or dill for a flavor variation.
If you like it even less spicy, do not include the red pepper flakes and use black pepper instead, which is much milder.