Mashed Chickpea Egg and Avocado Toast
Savour the robust flavours of Mashed Chickpea, Egg, and Avocado Toasts, a hearty and nutritious meal perfect for managing diabetes. This dish combines the high fiber and protein content of chickpeas and eggs with the healthy fats of avocado, offering a delicious and balanced way to start your day.
- Suitable for diets:
- High-Fiber
- High-Protein
- Vegetarian
Why Diabetes Friendly?
- High in Fiber and Protein: Chickpeas and eggs provide a good mix of fiber and protein, which help in managing blood sugar levels by slowing down the digestion process and reducing blood sugar spikes.
- Healthy Fats: Avocado is rich in monounsaturated fats, which are beneficial for heart health and can help stabilize blood sugar levels.
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Ingredients
- bread (whole grain) 4 slices
- chickpeas (canned, drained and rinsed) ½ cup
- egg (hard boiled, peeled) 2
- lemon (juiced) 1/2
- avocado (ripe) 1
- cumin Pinch
- hot sauce (or pinch cayenne, optional) 1 tsp
- salt ⅛ tsp
- pepper (to taste) Pinch
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Cooking Tips
- Achieving Perfect Consistency: When mashing the chickpeas, eggs, and avocado, aim for a chunky consistency to add texture to the toasts rather than making it overly smooth.
- Enhancing Flavours: Adjust the amount of lemon, cumin, and hot sauce/cayenne according to taste to balance the creaminess of the avocado and the richness of the eggs.
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Instructions
- Cut around the avocado lengthwise around the pit, separate the avocado into halves and scoop out the avocado flesh.1 avocado
- Place chickpeas on a plate and mash using the back of the fork, do the same with the egg and avocado, gently stir the egg and avocado into the chickpeas (using the fork).½ cup chickpeas, 2 egg
- Add all the flavourings; the lemon, cumin, hot sauce/cayenne, salt and pepper.1/2 lemon, Pinch cumin, 1 tsp hot sauce, ⅛ tsp salt, Pinch pepper
- Lightly toast the whole grain bread slices. Spread mixture evenly over the four slices of bread.4 slices bread
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FAQ
- Can I make this recipe vegan?
To make it vegan, omit the eggs and add extra chickpeas or a tofu scramble to maintain the protein content. - What are the best breads to use for diabetes management
Whole grain breads are the best option as they are higher in fiber and nutrients compared to white bread, which helps in managing blood sugar levels. - How can I store the leftover chickpea, egg, and avocado mixture?
Store any leftovers in an airtight container in the refrigerator. It’s best consumed within a day due to the avocado which may brown. - Can I add other vegetables to this recipe?
Absolutely! Adding diced tomatoes, spinach, or arugula can introduce additional nutrients and flavours to the toasts.
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Nutrition
Per serving
Calories: 455.8kcal
Carbohydrates: 47.1g
Fiber: 14g
Sugar: 6.4g
Fat: 23.2g
Saturated Fat: 4.3g
Trans Fat:
Protein: 19.1g
Nutrition Facts
Mashed Chickpea Egg and Avocado Toast
Amount per Serving
Calories
455.8
% Daily Value*
Fat
23.2
g
36
%
Saturated Fat
4.3
g
27
%
Cholesterol
186.5
mg
62
%
Sodium
522.6
mg
23
%
Potassium
849.9
mg
24
%
Carbohydrates
47.1
g
16
%
Fiber
14
g
58
%
Sugar
6.4
g
7
%
Protein
19.1
g
38
%
Vitamin C
26.4
mg
32
%
Vitamin D
1.1
µg
7
%
Calcium
155.7
mg
16
%
Iron
3.9
mg
22
%
Magnesium
99.2
mg
25
%
Zinc
2.8
mg
19
%
* Percent Daily Values are based on a 2000 calorie diet.
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