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
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
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
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.