Smashed Chickpea And Avocado On Toast

A simple, filling open sandwich of smashed chickpeas and avocado on toasted whole-grain bread — quick, low-fat where possible and steady on blood sugar.

Ingredients (for 2)

  • 2 large slices whole-grain bread (or 4 smaller slices)
  • 1 can (about 240 g drained) chickpeas, rinsed and drained (or 1½ cups cooked)
  • 1 medium ripe avocado
  • 2 tbsp low-fat Greek yogurt (or plain low-fat yogurt)
  • 1 tbsp fresh lemon juice
  • 1 tsp Dijon mustard
  • 1 tsp extra-virgin olive oil
  • 2 tbsp finely chopped fresh parsley (or cilantro)
  • 2 tbsp finely chopped red onion (or shallot)
  • Salt and freshly ground black pepper to taste
  • Optional toppings: thinly sliced radish, cucumber rounds, baby arugula or sprouts

Instructions

  1. Toast the whole-grain bread until golden and crisp.
  2. In a bowl, roughly mash the drained chickpeas with a fork — leave some texture (not a smooth paste).
  3. Halve the avocado, remove pit, scoop out flesh into a separate small bowl and mash lightly.
  4. Stir the yogurt, lemon juice, Dijon, olive oil, chopped onion, and half the parsley into the mashed chickpeas. Season with salt and pepper.
  5. Gently fold half of the chickpea mixture into the mashed avocado to create a creamy but textured spread. Adjust salt and lemon to taste.
  6. Spread the chickpea-avocado mixture generously over the toasted bread. Top with remaining parsley and optional radish, cucumber or arugula. Serve immediately.

Notes

  • Use ripe but firm avocado for best texture; if overripe, reduce the yogurt.
  • Low-fat Greek yogurt keeps it creamy with less fat; skip if you prefer purely avocado.
  • Prepare chickpeas from dried and cooked if you prefer lower-sodium control.
  • Store leftovers (separate chickpea mix and avocado mash) up to 24 hours; avocado darkens faster so add lemon if storing.

Calories estimate

Approximately 400–520 kcal per serving (depends on bread size and avocado amount).

Recipe Variations

  • Mediterranean: Stir 2 tbsp crumbled low-fat feta into the chickpea mix and top with halved cherry tomatoes and oregano.
  • Herby Lemon: Increase parsley to 3 tbsp, add 1 tsp capers, serve with extra lemon wedges.
  • Smoky Mushroom Accent: Top with a few slices of quickly pan-seared cremini mushrooms (no portobello) for extra umami.
  • Protein Boost: Add a poached egg on top of each toast for extra protein and creaminess.
  • Open Wrap: Use large whole-grain tortillas to make rolled open wraps instead of toast.