Save A hearty Avocado Chickpea Mash Toast has become my go-to when I crave something truly satisfying but quick. The creamy avocado melds with chickpeas for a protein-rich spread that brightens up any breakfast or midday snack. Infused with lemon and fresh herbs and finished with crunchy seeds and juicy tomatoes, it is a flavor-packed way to boost your day without fuss.
I whipped up this recipe during a busy morning when I needed something nutritious on the fly. Now it is requested whenever family or friends swing by for brunch
Ingredients
- Whole grain or sourdough bread: Look for sturdy slices with a hearty texture to hold the mash and toppings well
- Ripe avocado: Choose avocados that yield slightly to gentle pressure for a creamy consistency
- Cooked chickpeas: Opt for canned chickpeas labeled low sodium or make your own for firmer texture
- Fresh lemon juice: Balances richness and brings out bright flavors
- Extra virgin olive oil: Provides a luxurious mouthfeel and extra nutrition
- Sea salt: Make sure to use fine or flaky salt for gentle seasoning
- Freshly ground black pepper: Pick peppercorns and freshly grind for the best taste
- Chili flakes: If you enjoy heat add these or try mild chili for just a touch of warmth
- Fresh cilantro or parsley: Select fresh, vibrant herbs for their aroma and color
- Red onion: Thin slices offer gentle zest and crunch
- Cherry tomatoes: Pick ripe, sweet tomatoes for a burst of juiciness
- Toasted pumpkin or sunflower seeds: Use seeds with a crisp snap for added crunch
- Extra herbs for garnish: Use any remaining herbs to brighten each serving
Instructions
- Toast the Bread:
- Toast your bread slices until golden and crisp. Use whole grain or sourdough and adjust the timing based on your toaster’s performance for even browning this creates a sturdy base.
- Mash Avocado and Chickpeas:
- Place the ripe avocado and well-drained chickpeas in a medium bowl. Mash thoroughly with a fork until mostly smooth. Leave a few chunks for texture which helps keep the toast interesting.
- Season the Mash:
- Add fresh lemon juice, olive oil, salt, pepper, and chili flakes if you desire subtle spice. Stir vigorously to integrate flavors so every bite tastes balanced.
- Fold in the Herbs:
- Mix in chopped cilantro or parsley so the herbs are evenly distributed. Their fragrance will permeate the mash and add visual appeal.
- Spread the Mash:
- Using a spoon, spread a generous layer of avocado chickpea mash over each toasted bread slice. Try using the back of your spoon for even coverage so every edge gets flavor.
- Add Toppings:
- Arrange thin red onion slices, halved cherry tomatoes, and toasted seeds over the mash. Scatter extra herbs for a fresh finish. Layer toppings for variety in every mouthful.
- Serve Immediately:
- Transfer to plates and serve straight away while the toast is warm and the flavors vibrant.
Save It always amazes me how just a little extra lemon or a handful of fresh herbs transforms the whole dish. My kids love helping layer the toppings and we always end up laughing while trying to pile them higher than before
Storage Tips
Store any leftover mash in an airtight container in the refrigerator for a day at most. Add toppings just before assembling so they retain their crunch and freshness. Toast is best freshly made but can be kept for a few hours in a sealed bag
Ingredient Substitutions
Swap whole grain bread for gluten free options or try rye for extra flavor. Replace chickpeas with cannellini beans for a silkier mash. Use chives or basil if parsley or cilantro are unavailable and pumpkin seeds can be replaced with sunflower or sesame seeds
Serving Suggestions
Serve with an extra squeeze of lemon or drizzle of olive oil for brightness. Pair with fresh fruit or side salads to round out a light lunch. For brunch, I love serving these alongside a cup of herbal tea and roasted potatoes
Cultural and Historical Context
Avocado toast is a classic in modern vegetarian cuisine, but blending it with chickpeas gives a nod to Middle Eastern flavors and brings heartiness. This combination is inspired by simple Mediterranean snacks that celebrate legumes and fresh produce
Seasonal Adaptations
Use heirloom tomatoes in summer for extra color and flavor Try microgreens or edible flowers for spring flair Roast the chickpeas first in winter for a warm twist
Success Stories
Friends have turned this recipe into their staple road trip snack since it is so satisfying and portable. My cousin made it for a brunch potluck and was surprised by how quickly it disappeared. The mash doubles up as a dip for veggies or crackers, making it a useful addition to any spread
Freezer Meal Conversion
While avocado does not freeze well you can prepare and freeze chickpeas ahead of time to cut down assembly time. Store frozen chickpeas in small bags and thaw before mashing with fresh avocado
Save Do not skip fresh herbs since they lift the entire flavor profile from good to wow. I always let the mash sit for five minutes after seasoning so the flavors meld together for deeper taste
Recipe Questions
- → Can I use different types of bread?
Yes, whole grain, sourdough, or gluten-free bread all work well. Select your favorite for best results.
- → How do I make it vegan or gluten-free?
Use bread free from dairy or eggs for vegan, and choose certified gluten-free bread to avoid gluten.
- → Can I prepare the mash ahead of time?
You can prepare the mash a few hours ahead. Store in the fridge, but add toppings right before serving.
- → What herbs work best in the mash?
Fresh cilantro or parsley add brightness, but basil or chives are delicious options too.
- → What toppings can I add?
Try sliced avocado, radishes, or microgreens in addition to onions, tomatoes, and seeds for variety.
- → Is this suitable for meal prep?
The mash can be made ahead, but assemble on toast just before eating for best texture and flavor.