Ingredients
Scale
Crafting this delightful and nutritious meal requires a handful of fresh, wholesome ingredients. Each component plays a crucial role in delivering the signature taste and texture that makes this recipe a standout.
- 1 (15-ounce) can chickpeas (garbanzo beans): Drained, rinsed, and patted dry. These form the hearty, protein-packed base of our mash. Ensure they are well-rinsed to remove excess sodium and any “canned” taste.
- 1 large ripe avocado: Halved, pitted, and flesh scooped out. The star of the show, providing creaminess and healthy fats. A Hass avocado is usually preferred for its rich flavor and smooth texture.
- 2 tablespoons fresh lime or lemon juice: This adds a crucial zesty brightness and helps prevent the avocado from browning too quickly. Freshly squeezed is always best for optimal flavor.
- 1/4 cup finely chopped red onion: Provides a sharp, piquant bite that contrasts beautifully with the creamy avocado and mild chickpeas. If you find raw red onion too strong, you can soak it in cold water for 10 minutes, then drain.
- 1/4 cup chopped fresh cilantro or parsley (optional): Adds a burst of freshness and color. Cilantro offers a distinct, slightly citrusy flavor, while parsley is milder and more herbaceous. Choose based on your preference.
- 1/4 teaspoon garlic powder (or 1 small clove fresh garlic, minced): For a subtle savory depth. Garlic powder is convenient, but fresh minced garlic will provide a more potent flavor.
- 1/4 teaspoon ground cumin (optional): Lends a warm, earthy note that complements the chickpeas and avocado wonderfully.
- Salt, to taste: Enhances all the flavors. Start with about 1/4 teaspoon and adjust as needed.
- Freshly ground black pepper, to taste: Adds a gentle warmth and complexity.
- Pinch of red pepper flakes (optional): For a little kick of heat. Adjust the amount to your spice preference.
- 4 slices of your favorite bread: Such as whole wheat, sourdough, multigrain, or rye. The bread acts as the perfect vehicle for our delicious topping. Choose a sturdy bread that can hold up to the mash.
- Olive oil (optional, for toasting): A light brush of olive oil can enhance the flavor and crispiness of your toast.
Instructions
Follow these simple steps to create a mouthwatering and satisfying Chickpea Avocado Toast that will become your new favorite. This process is straightforward and quick, perfect for any meal of the day.
- Prepare the Chickpeas:
- If you haven’t already, drain and thoroughly rinse the canned chickpeas under cold running water. This removes excess sodium and the starchy liquid from the can.
- Pat the chickpeas dry with a clean kitchen towel or paper towels. This step is important as it helps prevent the mash from becoming too watery.
- In a medium-sized mixing bowl, add the dried chickpeas. Using a fork or a potato masher, gently mash the chickpeas. Aim for a chunky texture rather than a completely smooth paste; some whole or partially mashed chickpeas add great texture. Don’t over-mash them into hummus.
- Add Avocado and Seasonings:
- Add the scooped-out avocado flesh to the bowl with the mashed chickpeas.
- Immediately pour the fresh lime or lemon juice over the avocado. This not only adds flavor but also helps to slow down the oxidation process, keeping your avocado greener for longer.
- Add the finely chopped red onion, chopped fresh cilantro or parsley (if using), garlic powder (or minced fresh garlic), ground cumin (if using), salt, freshly ground black pepper, and red pepper flakes (if using) to the bowl.
- Combine the Mixture:
- Using the same fork or a spatula, gently mash the avocado and mix all the ingredients together until well combined. Be careful not to overmix; you want the mixture to retain some texture. The ideal consistency is a chunky, creamy spread where you can still see distinct pieces of avocado and chickpea.
- Taste the mixture and adjust seasonings as needed. You might want to add more salt, pepper, lime/lemon juice, or red pepper flakes to suit your palate.
- Toast the Bread:
- While you’re preparing the chickpea avocado mixture, toast your bread slices to your desired level of crispness. You can use a toaster, a toaster oven, or even grill them on a pan.
- If using a pan, you can lightly brush each side of the bread with a little olive oil before toasting for extra flavor and a golden-brown crust. Toast over medium heat for 2-3 minutes per side, or until golden and crispy.
- Assemble the Toast:
- Once the bread is toasted, lay the slices on a cutting board or plates.
- Generously spread the chickpea avocado mixture evenly over each slice of toasted bread. You can make it as thick or as thin as you like.
- Optional: Garnish with an extra sprinkle of red pepper flakes, a few cilantro leaves, a drizzle of extra virgin olive oil, or some everything bagel seasoning for added visual appeal and flavor.
- Serve Immediately:
- Chickpea Avocado Toast is best enjoyed immediately while the toast is warm and crispy, and the topping is fresh.
This simple process yields a delicious, nutrient-dense meal that’s both satisfying and incredibly flavorful. Enjoy the delightful combination of textures and tastes!
Nutrition
- Serving Size: one normal portion
- Calories: 450