Chickpea and Avocado Toast

Chickpea and Avocado Toast is a vibrant, nutritious lunch option that combines creamy avocado and protein-packed chickpeas on crispy whole grain toast. This dish is not only delicious but also a fantastic way to fuel your day with healthy fats and fiber.

Ingredients

• Whole grain bread - 4 slices
• Ripe avocado - 1 medium
• Canned chickpeas - 1 cup (240g), drained and rinsed
• Lemon juice - 2 tablespoons
• Olive oil - 1 tablespoon
• Garlic powder - 1/2 teaspoon
• Salt - 1/4 teaspoon
• Black pepper - 1/4 teaspoon
• Red chili flakes - 1/4 teaspoon (optional)
• Fresh cilantro - 2 tablespoons, chopped (optional)
• Cherry tomatoes - 1/2 cup, halved (for garnish)

Steps

1. Toast the whole grain bread slices in a toaster or under a broiler until golden brown and crispy.
2. In a medium bowl, mash the ripe avocado with a fork until smooth but still slightly chunky.
3. Add the drained chickpeas, lemon juice, olive oil, garlic powder, salt, black pepper, and red chili flakes to the mashed avocado. Mix until well combined.
4. Spread the chickpea and avocado mixture generously over each slice of toasted bread.
5. Top with halved cherry tomatoes and sprinkle chopped cilantro on top if desired.
6. Serve immediately and enjoy your healthy lunch!

Nutrition

• Calories: 380
• Protein: 12 g
• Carbs: 44 g
• Fiber: 12 g
• Sugar: 2 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 20 g
• Saturated Fat: 3 g
• Unsaturated Fat: 17 g
• Water: 0.4 L

Health Benefits

• Rich in plant-based protein and fiber from chickpeas, promoting digestive health.
• Avocados provide healthy fats that support heart health and help to keep you full longer.

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