Avocado Toast with Mashed Chickpeas
Avocado Toast with mashed chickpeas or tofu scramble is so simple—- and incredibly tasty meal idea. Add a side of fresh/frozen fruit or some fresh veggies to round-out the meal.
A balanced meal includes some healthy carbs (here it would be whole grain bread), protein (chickpeas), healthy fat (the avocado), and fruit/ veggies. Also, adding some seasonings— like turmeric —to the meal will take the antioxidant level of the meal to a whole new level— meaning a bigger nutritional bang with each bite.
When it comes to looking for good whole grain products—-like breads, cereals, and other packaged foods—use the 5 to 1 fiber method (see nutritionfacts video). For every 5 grams of carbs in your bread, there should be 1 gram of fiber!
- 1-15.5 oz can of chickpeas (or 1.75-2 cups cooked)
- 1 cup of diced onions
- 3-4 cups of chopped spinach (or other green leafy veggie like kale)
- 1 tablespoons of nutritional yeast
- 1/2 teaspoon of turmeric
- 1 teaspoon of granulated garlic (or sub in fresh, minced garlic)
- 1/4 teaspoon of salt (optional)
- 1 teaspoon parsley (if you have moringa powder, I am sure you could add a pinch here too)
- pepper (to taste)
- red pepper flakes (optional)
- 1 avocado
- 3-6 slices of whole grain bread (depending if you do open-faced or full sandwich)
- In a pan, sauté the onions until they start to become somewhat translucent.
- If using canned chickpeas, drain of the liquid and rinse the chickpeas. In a bowl, lightly mash the chickpeas to desired texture. (I like to keep some texture here, even leaving some chickpeas whole).
- Once the onions start to soften, add the chickpeas to the pan and continue to sauté on medium heat. Add the spices and continue to stir so that it evenly coats the chickpeas and onions.
- Finally, add in the chopped greens. Continue to cook until desired texture. Turn down the heat to avoid burning your chickpeas and the spices.
- Toast the bread, then spread avocado on the toast. Layer the chickpeas on top and add a pinch of crushed red pepper or more pepper. You may even consider layer with some salsa, mustard, tomatoes, and/or more greens.
- Note 1: I sauté just using a tiny bit of water to keep it from sticking, some people use oil.
- Note 2: If you plan to make this for one, just save the extra chickpeas for later, use 1/4- 1/3 of the avocado, and 1-2 slice of bread.
- Note 3: It’s not necessary to cook the chickpeas. I like to warm up the chickpeas and to cook the garlic, onions, and veggies for my sandwich, but if you really want to speed-up this process you don’t need to warm-up the cooked chickpeas. You could easily just mash chickpeas with some spices and load onto your toast— preferably with some vegetables.