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BreakfastVegetarianBalancedMediterraneanVeganLegumes€€

Whole Grain Toast with Mashed Spiced Chickpeas and Avocado

Whole grain toast with mashed spiced chickpeas, avocado and fresh lemon offers an incredibly tasty, nutritious and filling fit breakfast that provides the body with a stable source of energy and plenty of fiber for healthy digestion.

Prep time10 min
Cook time5 min
Total time15 min
Servings2

Recipe

Per servingTotal
Calories:480 kcal960 kcal
Protein:18 g36 g
Carbohydrates:64 g128 g
Fiber:17.3 g34.6 g
Water:179.6 ml359.2 ml
Fat:19 g38 g
Micronutrients
Sugar:4.7 g9.4 g
Saturated fat:2.6 g5.1 g
Cholesterol:0 mg0 mg
Sodium:562.7 mg1125.3 mg
Potassium:773.7 mg1547.3 mg
Calcium:142.3 mg284.5 mg
Iron:4.2 mg8.4 mg
Magnesium:111.8 mg223.6 mg
Zinc:2.6 mg5.1 mg
Phosphorus:294.3 mg588.6 mg
Vitamin C:30.5 mg60.9 mg
Vitamin A:68.5 µg136.9 µg
Vitamin D:0 µg0 µg
Vitamin B12:0 µg0 µg

Instructions

  1. 1Thoroughly rinse the canned chickpeas under running water in a colander and drain well. Finely chop the fresh parsley.
  2. 2In a medium-sized bowl, roughly mash the drained chickpeas with a fork, leaving a few whole grains for a pleasant texture.
  3. 3Cut the avocado in half, remove the pit, scoop out the ripe flesh with a spoon and add it to the bowl with the mashed chickpeas.
  4. 4Pour fresh lemon juice and olive oil into the bowl and add salt, ground black pepper, garlic powder and chopped parsley. Thoroughly mash and mix everything together with a fork into a uniform, creamy spread.
  5. 5Toast the slices of whole grain bread in a toaster or on a dry hot pan until golden brown and crispy.
  6. 6Generously spread the warm toast slices with the prepared chickpea and avocado mixture and serve the dish immediately while fresh.

Nutritional benefits

Thanks to the high content of dietary fiber in chickpeas and whole grain bread, this dish supports the digestive system and helps maintain a long-lasting feeling of fullness.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.