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5 from 1 vote

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.
Servings: 2
Calories: 455.8kcal
Prep Time10 minutes
Cook Time5 minutes
Total Time15 minutes

Ingredients

  • 4 slices bread whole grain
  • ½ cup chickpeas canned, drained and rinsed
  • 2 egg hard boiled, peeled
  • 1/2 lemon juiced
  • 1 avocado ripe
  • Pinch cumin
  • 1 tsp hot sauce or pinch cayenne, optional
  • ⅛ tsp salt
  • Pinch pepper to taste

Equipment

  • Bowl

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

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.

Nutrition

Nutrition Facts
Mashed Chickpea Egg and Avocado Toast
Serving Size
 
2 slices
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.