Tomato, Avocado & Basil Chickpea Toast
This wholesome toast layers smashed chickpeas, creamy avocado, juicy tomatoes, and fragrant basil on hearty bread. It’s nutrient‑dense, protein‑packed, and bursting with Mediterranean freshness.
Time
Prep time: 10 minutes
Cook time: 5 minutes (to toast bread)
Total time: 15 minutes
Servings: 2
Ingredients
4 slices whole‑grain or sourdough bread
1 cup cooked chickpeas (or canned, drained & rinsed)
1 medium ripe avocado
1 tbsp extra virgin olive oil
1 tbsp lemon juice
½ tsp garlic powder
Salt & black pepper, to taste
1 cup cherry tomatoes, halved (or 2 medium tomatoes, sliced)
¼ cup fresh basil leaves, torn
Optional garnish: red chili flakes, balsamic glaze, or crumbled feta
Instructions
Toast the bread
Lightly toast bread slices until golden and crisp.
Prepare the chickpea‑avocado mash
In a bowl, mash chickpeas with a fork until partly smooth, leaving some texture.
Add avocado, olive oil, lemon juice, garlic powder, salt, and pepper. Mash together until creamy but chunky.
Assemble the toast
Spread chickpea‑avocado mixture evenly over toasted bread slices.
Top with tomato halves or slices.
Scatter fresh basil leaves on top.
Serve & garnish
Drizzle with extra olive oil or balsamic glaze if desired.
Sprinkle red chili flakes or crumbled feta for extra flavor.
Notes & Tips
Extra crunch: Add toasted pine nuts or pumpkin seeds on top.
Make it a meal: Pair with a side salad or a bowl of soup.
Storage: Chickpea‑avocado mash can be made 4 hours ahead; store with plastic wrap pressed against the surface to avoid browning.
Bread tip: Dense breads like sourdough hold the toppings best.
Frequently Asked Questions
Q: Can I make this without avocado?
Yes — replace avocado with hummus or Greek yogurt for creaminess.
Q: Can I use dried chickpeas instead of canned?
Absolutely — just soak and cook until tender before mashing.
Q: Is this suitable for meal prep?
Yes — mash chickpeas ahead and add avocado fresh before serving for best flavor.
Nutritional Information
Calories: 410
Protein: 14 g
Fat: 18 g
Carbohydrates: 48 g
Fiber: 11 g
Sugar: 6 g
Sodium: 420 mg