Smashed Chickpea & Avocado Toast takes your morning toast to the next level with turmeric seasoned garbanzo beans topped with DIY everything bagel seasoning!
With cold and flu season approaching, I believe your best defense starts in the kitchen. Foodie favorite, turmeric is a rich yellow powder that is high in antioxidants and considered a natural anti-inflammatory. If you're looking for a quick immunity boost or want to ready yourself for the impending sniffles, it's time to stock up on superfoods!
I used to get sick all the time and *knock on wood* I haven't had the flu in years. I did have a bit of a rough go last year with a cold for a few weeks, but nothing a little (okay, a lot) of tea and soup couldn't help. This year I'm preparing my body for war, I have a busy next few months and don't want to fall ill and lethargic.
We've beefed up our spinach and kale intake, have roasted sweet potatoes almost weekly, and find ways to incorporate leeks, mushrooms, tempeh, and lean meat into our dinners.
Additionally, I have started making our Taco Tuesday tacos with chickpeas rather than ground meat. #HusbandApproved! Chickpeas contain vitamin K, folate, phosphorus, zinc, copper, manganese, choline, and selenium. They're also a great source of protein and fiber, with their high levels of iron, vitamin B6, and magnesium.
When I started this recipe, I was just going to include turmeric spiced chickpeas smashed on toast. But then I remembered avocados contain nearly 20 vitamins and minerals. So naturally, I had to include avos on this toast!
I don't know about you, but sometimes I just crave a crunch. This toast demands a topping with a bite because the avocado and smashed chickpeas are softened. What better seasoning than everything bagel? Sure, you could run out to the store but why not DIY?
I hope you enjoy my immune boosting toast and have fun with the possibilities! Need some spice? Drizzle on hot sauce. Want to pack even more health benefits onto your toast? Sprinkle on some nutritional yeast flakes.
Smashed Chickpea & Avocado Toast
Ingredients
- 1 15-ounce can chickpeas drained and rinsed
- 1 ½ tablespoons olive oil
- 1 ½ tablespoons lemon juice
- 1 ½ teaspoons turmeric
- ½ teaspoon garlic powder
- ½ teaspoon paprika
- ½ teaspoon cumin
- 1 avocado
- 4 slices toast
- Everything Bagel Seasoning: 2 teaspoons sesame seeds, 2 teaspoons poppy seeds, 1 ½ teaspoons dried minced onion, 1 ½ teaspoons dried minced garlic, ½ teaspoon kosher salt
Instructions
- Combine chickpeas, olive oil, lemon juice, turmeric, garlic powder, paprika, and cumin in a microwavable bowl. Heat for 1 minute then stir well.
- Mash the soft mixture, leaving some chickpeas whole.
- Slice avocado and divide into 4 servings. Spread onto each piece of toast.
- Top with smashed chickpea and desired amount of everything bagel seasoning.
Karman Meyer, RD LDN (@KarmanRD) says
This looks so scrumptious! Great way to fuel a day!
Jenna | The Urben Life says
Thank you, absolutely!
justine @ sunnyinjune.com says
YUM! so healthy and filling! I love avocado toast and chick peas! i never thought of putting them together. I'm a big texture eater too so I need something crunchy to off set the softness! 🙂
Jenna | The Urben Life says
Thank you 🙂 Oh yes, you'll love this then!!
julieannhoag says
This combo looks delish! I love chickpeas, avocado, and a crunch from toast too!
Jenna | The Urben Life says
Thank you 🙂 Enjoy!!
101foodtravel says
Oh my this looks so delicious, this two combination is very good. I cannot wait to try this recipe. Sharing this to my social media.
Jenna | The Urben Life says
Thank you!! Let me know what you think when you try it 🙂
Krystin says
This looks delicious, I never thought of putting those two together but it definitely works! Have to try it!
Jenna | The Urben Life says
Yayy, thanks so much 🙂 Enjoy!
emily says
I'm drooling! This toast looks delicious and who doesn't love some toast!!
Jenna | The Urben Life says
Thank you!! 🙂
Athenanaa says
did not know chickpea and avocado can go so well together! gotta try this recipe out this weekend!
Jenna | The Urben Life says
Oh, yes! Absolutely 🙂 I hope you do
Amanda says
So many things you can put on top! Wow! This is a great alternative to the "regular toast" and good to get the extra vitamins and boost in healthy foods!
Jenna | The Urben Life says
Oh, totally!! I'm super into protein packed toast 🙂 Thank you
Emily - The Southern Belle Blogs says
Oh yum! I really need to start adding more chickpeas into my diet. It's a great protein!
Jenna | The Urben Life says
Thank you!! I hope you give my recipe a try 🙂
Nina | Lemons and Luggage says
I love both chickpeas and avocados so this sounds perfect! Thanks for sharing the recipe with us! 🙂
Jenna | The Urben Life says
Yes, totally!!! 🙂
Aoife says
Such an interesting recipe! I can't wait to try it! Thanks Jenna
Jenna | The Urben Life says
Thanks so much, let me know what you think!
Brittany says
Avo toast is the best- but with the addition of these ingredients makes it even better!
Jenna | The Urben Life says
Avo toast is the best, sometimes it needs to get beefed up though 🙂 Thank you!
Emily Holdorf says
What a great twist on avocado toast! Sounds tasty!
Jenna | The Urben Life says
Thanks so much! I hope you try it 🙂
Bento Momentos says
Ooh I love this added-protein-version of the avocado toast 🙂
Jenna | The Urben Life says
Thank you! I hope you give it a try 🙂