Smashed Chickpea Toast
A vibrant and satisfying toast topped with smashed chickpeas, fresh herbs, juicy tomatoes, and peppery arugula. A quick, healthy, and protein-packed meal for breakfast or lunch.
For 2 servings
Toast the bread.
Place the bread slices in a toaster or under a broiler until golden brown and crisp. This provides a sturdy base for the toppings.
TIPFor extra flavor, rub a halved garlic clove over the warm toast right after it's done.Prepare the smashed chickpea mixture.
- In a medium bowl, combine the rinsed and drained chickpeas, olive oil, lemon juice, minced garlic, and chopped parsley.
- Use a fork or potato masher to smash the chickpeas to your desired consistency, leaving some texture.
- Stir in the black pepper and red chili powder.
TIPRinsing canned chickpeas well is key to removing excess sodium and improving the overall taste.Assemble the toast.
- Divide the smashed chickpea mixture evenly among the four slices of toast, spreading it to the edges.
- Top with the sliced cherry tomatoes.
- Finish with a handful of fresh arugula on each toast.
Serve immediately.
Enjoy the smashed chickpea toast while the bread is still warm and crisp.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For a creamier texture, add a tablespoon of tahini or plain yogurt to the chickpea mixture.
- 2Don't over-mash the chickpeas; a chunky texture is more interesting than a smooth paste.
- 3Feel free to add other fresh herbs like dill or chives for a different flavor profile.
- 4To make ahead, prepare the chickpea mixture and store it in an airtight container in the fridge for up to 3 days. Assemble just before serving.
Adapt it for your goals.
Gluten free
Use your favorite gluten-free bread to make this recipe suitable for a gluten-free diet.
high proteinHigh protein
Top the toast with a poached or fried egg, or crumble some feta cheese over the top for an extra protein boost.
kid friendlyKid friendly
Omit the red chili powder and raw garlic. Mash the chickpeas more smoothly for a texture kids might prefer.
quickQuick
Use a food processor to pulse the chickpea mixture a few times for a super-fast preparation.
Why this is on our healthy list.
Excellent Source of Plant-Based Protein
Chickpeas provide a substantial amount of protein, which is essential for muscle repair, and helps keep you feeling full and satisfied.
High in Dietary Fiber
The combination of whole wheat bread, chickpeas, and fresh vegetables delivers a high dose of fiber, promoting digestive health and stable blood sugar levels.
Rich in Heart-Healthy Fats
Extra virgin olive oil is a great source of monounsaturated fats, which are known to support cardiovascular health.
Packed with Vitamins and Minerals
This toast is loaded with nutrients from fresh ingredients like tomatoes, arugula, and parsley, providing vitamins A, C, and K, as well as antioxidants.
Frequently asked questions
Yes, it's a very healthy option. It's packed with plant-based protein and fiber from chickpeas and whole wheat bread, contains healthy fats from olive oil, and is loaded with vitamins from the fresh vegetables and herbs.
