Smashed Chickpea Toast

Smashed Chickpea Toast is a hearty and nutritious vegetarian breakfast option that combines the creaminess of chickpeas with the freshness of herbs and spices. Served on toasted bread, it's a satisfying start to your day that’s both easy to prepare and deliciously filling.

Ingredients

• Canned chickpeas - 1 cup (240g)
• Avocado - 1 medium, ripe
• Lemon juice - 1 tablespoon
• Olive oil - 1 tablespoon
• Garlic - 1 clove, minced
• Fresh parsley - 2 tablespoons, chopped
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Red pepper flakes - 1/4 teaspoon (optional)
• Whole grain bread - 2 slices

Steps

1. Drain and rinse the canned chickpeas under cold water, then place them in a mixing bowl.
2. Add the avocado, lemon juice, olive oil, minced garlic, chopped parsley, salt, black pepper, and red pepper flakes to the bowl.
3. Using a fork or a potato masher, mash the chickpea and avocado mixture until it reaches your desired level of creaminess.
4. Toast the slices of whole grain bread until they are golden brown.
5. Spread the smashed chickpea mixture generously on each slice of toasted bread.
6. Optional: Top with additional parsley or a drizzle of olive oil before serving.

Nutrition

• Calories: 350
• Protein: 13 g
• Carbs: 45 g
• Fiber: 12 g
• Sugar: 2 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 12 g
• Water: 0.15 L

Health Benefits

• Rich in plant-based protein and fiber, promoting fullness and digestive health.
• Contains healthy fats from avocado and olive oil, supporting heart health.

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