Chickpea Avocado Smash Toast
Mashed chickpeas and avocado with lemon and paprika spread on toasted whole-grain bread — a no-cook, plant-protein lunch ready in 8 minutes.
Prep
8 min
Cook
0 min
Total
8 min
Yield
4 child portions
Nutrition note
Chickpeas provide plant protein, iron and fiber; avocado adds healthy fat. Whole-grain bread contributes fiber.
Ingredients
- 11 can (400 g) chickpeas, drained and rinsed
- 21 ripe avocado
- 31 tablespoon lemon juice
- 41/2 teaspoon mild paprika, optional
- 54 slices whole-grain bread
- 61/2 cup (60 g) grated carrot, optional
Method
- 1
Mash chickpeas and avocado with lemon juice and paprika, leaving a little texture.
- 2
Toast bread lightly.
- 3
Spread with the chickpea mixture and top with grated carrot if using.
- 4
Cut into fingers or squares.
Complete the Meal
Serve with soft fruit and yogurt or fortified dairy-free yogurt.
Allergens
Contains wheat.
Ingredient Substitutions
- Use gluten-free bread when required.
- Use white beans instead of chickpeas.
- Serve the smash as a dip with pita if toast is not preferred.
Storage & Reheating
Store the smash with a piece of wrap pressed onto the surface for up to 24 hours.
Freezer Guidance
Do not freeze.
Picky-Eater Strategy
Put the smash in a small dipping bowl beside plain toast fingers.
Little Helper Job
Let your child mash the chickpeas and avocado.
Evidence-informed draft; pending review by a licensed pediatric dietitian before public health claims are made.