Name: Smash Toast with Chickpeas, Eggs, and Avocado
Total time: 15 min
Yield: Serves 2
Ingredients: 1 (15-ounce) can chickpeas or cannellini beans, drained with ¼ cup liquid reserved; ½ teaspoon grated lemon zest plus 1 tablespoon juice; ¼ teaspoon table salt; 2 (½-inch-thick) slices whole-grain bread, toasted; 1 garlic clove, peeled; 2 jammy or hard-cooked eggs; ½ ripe avocado, cut into ½-inch pieces; 2 ounces cherry or grape tomatoes, quartered; ¼ cup fresh cilantro or parsley leaves; 2 tablespoons roasted, unsalted pepita or sunflower seeds; Extra-virgin olive oil

Why This Recipe Works

Savory avocado toast gets a satiating protein upgrade with the help of chickpeas and eggs. Avocados on their own are a great source of healthy fats and fiber but are low in protein. Chickpeas are rich in both protein and fiber, and with an assist from their canning liquid, we mash them into a coarse, texturally pleasing spread seasoned with bright lemon. We slather toasted whole-grain bread with the mashed chickpeas, then top it with creamy avocado pieces, jammy egg halves, juicy cherry tomatoes, and fresh herbs. A sprinkle of pepitas adds more textural contrast.

Before You Begin

Top the toast with your favorite type of egg. Follow this recipe for jammy eggs or this one for hard-cooked. You can use alfalfa sprouts or microgreens in place of or in addition to the cilantro. This recipe can be easily doubled.

Instructions

Mash 1 (15-ounce) can chickpeas, drained, and ¼ cup reserved canning liquid to coarse paste in bowl. Stir in ½ teaspoon grated lemon zest and 1 tablespoon juice and ¼ teaspoon table salt. Season with salt and pepper to taste.

Rub 1 side of each toast with 1 peeled garlic clove. Peel and halve 2 jammy or hard-cooked eggs. Spread chickpea mixture evenly on toasts. Top with eggs; ½ ripe avocado, cut into ½-inch pieces; and 2 ounces quartered cherry tomatoes. Sprinkle with ¼ cup fresh cilantro, 2 tablespoons roasted unsalted pepitas, and flake salt to taste (if desired) and drizzle with extra-virgin olive oil. Serve.