Smashed chickpea avocado toast
Whole-wheat toast with avocado and chickpeas smashed together with lemon and chili.
- Hands-on
- 5 min
- Total time
10 min, show breakdown
- Prep 5 min
- Cook 3 min
- Clean up 2 min
- Pans
- 0
- Ingredients
- 5
- Cost/serving
- $1.13
Per serving
- Calories
- 247
- Protein
- 8.2 g
- Fiber
- 9.2 g
- Net carbs
- 20 g
- Fat
- 12 g
High in (% Daily Value per serving): Folate 22%
Whole recipe (): . Full nutrition facts, vitamins and minerals. All nutrition is estimated; check your own labels.
Everything else is scaled from this.
Nutrition per serving is the whole batch divided by this.
Already vegetarian, vegan, dairy-free, egg-free, nut-free, soy-free.
Ingredients for 1
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- ½ medium avocado (68 g), ripe
¼ cup canned chickpeas, drained and rinsed (40 g), canned, drained and rinsed
Same amount as: 60 mL, about ¼ can.
- 1 slice whole-wheat bread (32 g)
1 tsp lemon juice (5 g)
Same amount as: 5 mL, ⅛ lemon squeezed from fresh lemons.
- 1 pinch crushed red pepper flakes (0.3 g)
- salt, to taste
- black pepper, to taste
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Adds about 0 kcal per serving.
Quantities are for 1 serving.
Nutrition Facts
1 serving per recipe
Serving size 1 plate (146 g raw)
| Nutrient | Per serving | % DV* | Whole recipe |
|---|---|---|---|
| Calories | 247 | ||
| Total fat | 12 g | 16% | |
| Saturated fat | 1.8 g | 9% | |
| Cholesterol | 0 mg | 0% | |
| Sodium | 389 mg | 17% | |
| Total carbohydrate | 29 g | 11% | |
| Dietary fiber | 9.2 g | 33% | |
| Total sugars | 2.4 g | ||
| Net carbs† | 20 g | ||
| Protein | 8.2 g | 16% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 79 mg | 6% | |
| Iron | 1.7 mg | 10% | |
| Potassium | 468 mg | 10% | |
| Vitamin A | 12 mcg | 1% | |
| Vitamin C | 9 mg | 10% | |
| Vitamin E | 1.7 mg | 12% | |
| Vitamin K | 19 mcg | 15% | |
| Thiamin (B1) | 0.18 mg | 15% | |
| Riboflavin (B2) | 0.15 mg | 12% | |
| Niacin (B3) | 2.7 mg | 17% | |
| Vitamin B6 | 0.3 mg | 18% | |
| Folate | 88 mcg | 22% | |
| Vitamin B12 | 0 mcg | 0% | |
| Magnesium | 56 mg | 13% | |
| Zinc | 1.3 mg | 12% | |
| Selenium | 9.4 mcg | 17% |
Estimated, not verified. These numbers are calculated from typical ingredient data and haven't been checked against a lab or your brands. Check the labels of what you buy and confirm anything that matters to you, especially sodium, sugar and allergens.
* % Daily Value shows how much one serving adds to a 2,000-calorie day. † Net carbs is not on US labels; it is total carbs minus fiber, allulose, erythritol and half of other sugar alcohols. "To taste" amounts are counted as written. Counted items (eggs, cloves, spoons) use the rounded amount shown in the ingredient list. Vitamins and minerals are from raw ingredients; cooking lowers some, especially vitamin C and folate. How this is calculated.
Steps
Toast the bread well, in a toaster or a dry pan.
Done looks like: Deep golden and crisp. In a bowl, mash the chickpeas with a fork until most are broken.
Scoop in the avocado. Add the lemon juice, salt and pepper and mash together.
Done looks like: Chunky and green, with some bits of chickpea still visible. Pile it on the toast and sprinkle with chili flakes.
Equipment
Chef's knife, 20 cm (8 in) $15–50
What to look for
- Comfortable handle that does not slip when wet
- Blade you can sharpen, or a cheap one you replace every few years
Skip: Knife blocks with 12 knives. A chef's knife and a small paring knife cover almost everything.
Cutting board $10–30
What to look for
- At least 30 × 40 cm (12 × 16 in), so food stays on it
- Wood or plastic; plastic goes in the dishwasher
Skip: Glass or stone boards. They dull knives fast.
What goes wrong
| What | Cause | Fix |
|---|---|---|
| Hard to mash, pale green | Avocado not ripe. | Use one that yields to gentle pressure near the stem. Keep hard ones in a paper bag for a day or two. |
| Whole chickpeas roll off | Mashed too little. | Mash the chickpeas on their own first, before adding the avocado. |
Versions
| Version | Changes | Per serving |
|---|---|---|
| Original | As written. Hands-on 5 min, total 10 min. | 247 kcal 8.2 g protein 9.2 g fiber 20 g net carbs 12 g fat |
| Gluten-free | Gluten-free bread instead of bread. Hands-on 5 min, total 10 min. | 247 kcal 5.4 g protein 8.5 g fiber 22 g net carbs 13 g fat |
Notes
Allergies: removing an allergen from the recipe does not remove it from your kitchen or from other products. Check labels for "may contain" warnings.