Breakfast$$
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 time
10 min
Cook time
5 min
Total time
15 min
Servings
2
Recipe
Bread, mulitgrain, commercial
4 sliceChickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed
240 gAvocados, raw, all commercial varieties
150 gLemon juice, raw
3 tspOil, olive, extra virgin
1 tspSalt, table, iodized
1 pinchSpices, pepper, black
1 pinchSpices, garlic powder
0.5 tspParsley, fresh
1 bunchPer servingTotal
Calories:480 kcal960 kcal
Protein:18 g36 g
Carbohydrates:64 g128 g
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
Thoroughly rinse the canned chickpeas under running water in a colander and drain well. Finely chop the fresh parsley.
2
In a medium-sized bowl, roughly mash the drained chickpeas with a fork, leaving a few whole grains for a pleasant texture.
3
Cut 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
Pour 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
Toast the slices of whole grain bread in a toaster or on a dry hot pan until golden brown and crispy.
6
Generously 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.