15-Minute Avocado Chickpea Toast
A creamy, protein-rich, and fiber-packed vegan toast combining mashed avocado and chickpeas on hearty whole-grain bread, perfect for a quick breakfast, lunch, or snack.
Equipment
- 1 Medium mixing bowl
- 1 fork or potato masher
- 1 set measuring spoons
- 1 toaster or oven
- 1 spatula or spoon
Ingredients
- 6 slices whole-grain bread
- 1 can 15 oz chickpeas, drained and rinsed (~1½ cups)
- 1 medium avocado ~1 cup
- 1 tablespoon lemon juice
- 2 tablespoons fresh cilantro chopped
- ¼ teaspoon salt
- ⅛ teaspoon black pepper
- Dash of cayenne pepper optional
Instructions
- Prepare the Bread: Start by selecting your favorite whole-grain bread, which provides a hearty base for the creamy topping. Place the slices in a toaster or under a preheated oven broiler and toast until golden brown and slightly crisp. The toasting process enhances the bread’s nutty flavor while creating a sturdy surface to hold the chickpea and avocado mixture without becoming soggy. Set the toasted bread aside on a plate, ready to be topped.
- Drain and Rinse Chickpeas: Open your can of chickpeas and pour them into a colander. Rinse thoroughly under cold running water to remove excess sodium and the canning liquid. Drain completely to ensure no extra moisture interferes with the texture of your spread. This step ensures your mixture will be creamy but not watery.
- Mash the Chickpeas: Transfer the drained chickpeas into a medium-sized mixing bowl. Using a fork or potato masher, begin mashing them gently. Aim for a texture that is mostly smooth with a few small chunks remaining. These chunks will give the spread a pleasant bite, adding to the overall texture and mouthfeel of the toast.
- Prepare the Avocado: Cut a ripe avocado in half, remove the pit, and scoop the flesh into the same bowl as the mashed chickpeas.Use your fork or masher to combine the avocado with the chickpeas, mashing until you reach a creamy consistency.The avocado adds richness and healthy fats, creating a smooth and flavorful base for the toast.
- Add Seasonings and Flavor: To the chickpea-avocado mixture, add 1 tablespoon of fresh lemon juice, 2 tablespoons of finely chopped cilantro, ¼ teaspoon of salt, ⅛ teaspoon of black pepper, and a dash of cayenne pepper if desired. Stir thoroughly to evenly distribute the flavors. Taste the mixture and adjust seasonings as needed; the lemon juice brightens the flavor while the cilantro adds a fresh, herbaceous note.
- Achieve Desired Texture: If you prefer a smoother spread, continue mashing until fully creamy. For a chunkier texture, leave larger pieces of chickpea intact. The beauty of this recipe is its flexibility—you can customize the texture to your liking.
- Spread on Toast: Using a spatula or spoon, carefully spread approximately ¼ cup of the chickpea-avocado mixture onto each slice of toasted bread. Make sure the topping covers the bread evenly to ensure every bite is flavorful and balanced.
- Serve Immediately: Avocado oxidizes quickly, so it’s best to serve the toast immediately to enjoy its vibrant green color and fresh flavor. Pair with fresh fruit, a side salad, or a cup of tea or coffee for a complete, satisfying meal.
- Optional Storage: If you have leftover chickpea-avocado mixture, store it in an airtight container in the refrigerator for up to 3 days. Note that the mixture may darken slightly over time, but the flavor remains delicious. Only top the toast when ready to serve to maintain optimal texture and freshness.
Notes
- Use ripe avocados for creamy texture and maximum flavor.
- Drain and rinse chickpeas thoroughly to remove excess sodium and liquid.
- Adjust seasonings like salt, pepper, and cayenne to taste.
- Toast the bread just before spreading to prevent sogginess.
- The chickpea-avocado mixture can be stored in the fridge for up to 3 days.
- For a smoother spread, mash chickpeas and avocado thoroughly; for a chunkier version, leave small pieces intact.
- Garnish with extra cilantro, cherry tomatoes, or a sprinkle of seeds for added texture.
