Spiced chickpea avocado toast Posted on by Rudy's Riviera A truly simple and very user-friendly recipe. This spiced chickpea avocado toast is perfect for breakfast, lunch or dinner. Yup, this is a anytime of day kind of dish. This toast is a balanced meal with carbs, protein and healthy fats that’s really easy put together. Serve with a dark green leafy salad to make you get all your greens in. Nutrition bonus of chickpeas Chickpeas are affordable, versatile, and highly nutritious. Besides being delicious, hearty, nutty and satisfying, chickpeas are a good source of fiber, plant-based protein, iron, folate, copper and more. Chickpeas, also known as garbanzo beans, have been grown and eaten in Middle Eastern countries for thousands of years. Their nutty taste and grainy texture pair well with many other foods and ingredients. As a rich source of vitamins, minerals, and fiber, chickpeas may offer a variety of health benefits, such as aiding weight management, improving digestion, and reducing your risk of disease. Additionally, this legume is high in protein and makes an excellent replacement for meat in many vegetarian and vegan dishes. How to choose the perfect avocado There’s is nothing worse than slicing into an avocado only to discover that it is unripe beyond consumption. A day when this happens is a day ruined. So to avoid ruining your day, here are some tips for choosing the perfect avocado: Give it a squeeze. Ripe avocados are usually tender. If your avocado is very hard, it’s best to leave it to ripen at room temperature for a few days. Remove the ‘nub’. The little dot on the top of the avocado will come off easily if the avocado is ripe! Check the colour. There are many varieties of avocado with different coloured skins, but generally a dark green/black looking avocado is going to be ripe. Spiced chickpea avocado toast Ingredients200 gram chickpeas soaked overnight (or canned)75 gram spinach2 slices bread thick slices2 avocados1 lime1 pomegranate1 chili pepper finely chopped1 bunch coriander roughly chopped1 teaspoon curry powder1 olive oilpinch garlic powder Serves 2 persons (click to change) Print Recipe Pin Recipe Prep Time: 10 minutes minutesCook Time: 15 minutes minutesTotal Time: 25 minutes minutes If using uncooked chickpeasSoak the chickpeas overnight in a large boil of water. Cook the chickpeas 30-40 minutes, but be sure to not overcook them.200 gram chickpeasUsing canned chickpeasThoroughly rinse the chickpeas and dry them with a paper towel. Making the toastHeat 1 tbsp of oil in a frying pan over a medium heat, add the garlic powder, curry powder, chili pepepr and chickpeas and cook for a couple of minutes.Mix in the spices, lemon juice and season with salt and pepper. Cook for another 2-3 minutes.Mash the avocado in a small dish and mix in the lime juice and a pinch of salt. Spread the avocado mixture over the toasted bread and add the spinach on top. Top with the chickpeas. Garnish with fresh coriander and pomegranate. Recipe notes Use good-quality ingredientsJust like homemade bruschetta, avocado toast is a pretty simple dish with minimal ingredients. Therefore it’s important to use the best ingredients you can get! Mash the avocado separatelyPerhaps this goes without saying, but you do not want to be mashing your avocados right on the toast to save on washing dishes. It will make your toast soggy. NutritionSodium: 194mg (8%)Calcium: 190mg (19%)Vitamin C: 153mg (185%)Vitamin A: 4574IU (91%)Sugar: 31g (34%)Fiber: 32g (133%)Potassium: 2126mg (61%)Calories: 730kcal (37%)Trans Fat: 1gMonounsaturated Fat: 21gPolyunsaturated Fat: 6gSaturated Fat: 5g (31%)Fat: 36g (55%)Protein: 21g (42%)Carbohydrates: 95g (32%)Iron: 7mg (39%) Tried this recipe?Mention @rudysriviera or tag #rudysriviera!
Chickpeas, also known as garbanzo beans, have been grown and eaten in Middle Eastern countries for thousands of years. Their nutty taste and grainy texture pair well with many other foods and ingredients. As a rich source of vitamins, minerals, and fiber, chickpeas may offer a variety of health benefits, such as aiding weight management, improving digestion, and reducing your risk of disease. Additionally, this legume is high in protein and makes an excellent replacement for meat in many vegetarian and vegan dishes.
