Chickpea Toast

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Work top to bottom — prep ahead while timers run

Gather everything first, then follow the steps

Protein· 1

  • 150 g canned chickpeas, drained150g

Carbs· 1

  • 2 slices wholemeal bread, toasted60g

Vegetables· 2

  • a little minced garlic(optional)3g
  • 40 g tomato, diced(optional)40g

Spices· 3

  • 2 g cumin powder(staple)2g
  • pinch of black pepper(staple)1g
  • pinch of salt(staple)1g

Fruit· 1

  • 1 tbsp lime juice15g

Fats & oils· 1

  • 1 tsp olive or cooking oil(staple)5g

  1. Mash the chickpeas coarsely with a fork; stir in cumin, garlic, lime juice, oil, salt and pepper.

    Why? Canned chickpeas pack ~9 g protein and 8 g fibre per 100 g — mashing with spices is basically a no-cook hummus.

    Next up:Toast the bread, pile on the chickpea mash, and top with diced tomato.

  2. Toast the bread, pile on the chickpea mash, and top with diced tomato.

    Why? This toast carries close to 10 g fibre — over 5× a plain buttered slice — so it holds you full much longer.

    Tip: Add a pinch of paprika for a smoky note.