Craving a quick, satisfying meal that’s packed with flavor and nutrition? This Smashed Chickpea Avocado Toast is a fantastic addition to your collection of Healthy Beans Recipes. It’s incredibly easy to make and perfect for a light lunch, snack, or even a simple breakfast.
Key Ingredients & Substitutions:
- Canned Chickpeas: Black beans or cannellini beans work well too.
- Ripe Avocado: For creaminess.
- Lemon Juice: Lime juice can be used as an alternative.
- Red Onion: Shallots or a pinch of onion powder can substitute.
- Fresh Cilantro: Parsley or dill are great options.
- Bread: Choose your favorite, whole-grain is recommended for more fiber.
Ingredients:
- 1 (15-ounce) can chickpeas, rinsed and drained
- 1 ripe avocado, pitted and peeled
- 1 tablespoon fresh lemon juice
- 2 tablespoons finely diced red onion
- 2 tablespoons chopped fresh cilantro
- 1/4 teaspoon garlic powder
- Salt and black pepper to taste
- 4 slices of your favorite bread, toasted
How Much Time Will You Need?
- Total Time: 10 minutes
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Servings: 2
- Calories per serving: Approximately 350-400 (varies based on bread type)
- Tools Needed: Fork, small mixing bowl
Step-by-Step Instructions:
1. Prepare the Chickpeas
In a medium bowl, add the rinsed and drained chickpeas. Use a fork or potato masher to thoroughly smash the chickpeas until mostly broken down but still retaining some texture.
2. Mash the Avocado
Add the ripe avocado to the bowl with the smashed chickpeas. Mash it gently with the fork, incorporating it with the chickpeas until creamy but still a bit chunky.
3. Combine and Season
Stir in the fresh lemon juice, finely diced red onion, chopped fresh cilantro, and garlic powder. Season generously with salt and black pepper to taste. Mix everything well to ensure all ingredients are evenly distributed.
4. Toast the Bread
While preparing the chickpea mixture, toast your preferred bread slices until golden brown and crisp. This adds a delightful crunch to your toast.
5. Assemble Your Toast
Spoon a generous amount of the smashed chickpea avocado mixture onto each slice of toasted bread. You can spread it evenly or pile it high, as you prefer.
Variation Ideas:
- Spicy Kick: Add a pinch of red pepper flakes or a dash of hot sauce to the mixture.
- Extra Veggies: Mix in finely chopped bell peppers, shredded carrots, or spinach.
- Mediterranean Twist: Include chopped sun-dried tomatoes, Kalamata olives, or a sprinkle of dried oregano.
- Crunch Factor: Top with everything bagel seasoning, sesame seeds, or a sprinkle of chopped nuts.
Storage Instructions:
Store any leftover smashed chickpea avocado mixture in an airtight container in the refrigerator for up to 2-3 days. The avocado may brown slightly, but it will still be delicious. Give it a good stir before serving again.
Frequently Asked Questions (FAQ):
- Can you make this ahead of time? You can prepare the chickpea mixture a few hours in advance, but for the best freshness and color, it’s ideal to mix in the avocado just before serving.
- What kind of bread is best? Any bread works! Whole-grain, sourdough, rye, or even gluten-free bread are all excellent choices.
- Is this recipe vegan? Yes, this Smashed Chickpea Avocado Toast is naturally vegan and a wonderful plant-based option.
- How do you prevent the avocado from browning? Adding lemon juice helps slow down oxidation. Storing it in an airtight container with plastic wrap directly touching the surface of the mixture can also help.
- Can you add other seasonings? Absolutely! Smoked paprika, cumin, or a pinch of turmeric can add different flavor profiles.
- Is this a good source of protein? Yes, chickpeas are a great source of plant-based protein, making this a satisfying and healthy meal from the Healthy Beans Recipes category.