All you need is five minutes for this satisfying and nutritious Quick’n Easy Smashed Chickpea Salad Toasts recipe. Pile on the fun toppings to bring a bit of fancy to your lunch hour.
It’s noon. You’re starving. The clock is ticking before you have to be back at your desk for your next meeting.
Enter… Quick’n Easy Smashed Chickpea Salad Toasts! All you need is 5-minutes and a little fork-mashing action for this plant-based recipe to come together. Savoury with a hint of sweet, enjoy an array of fun textures and toppings – optional, but highly recommended!
And is it just me, or do open-faced sandwiches just feel fancier??
Imagine creamy chickpeas spread thick on a hearty slice of toast, peppery arugula piled high, crumbles of salty feta and a sprinkle of sweet dried cranberries. Finish it off with an olive oil drizzle, a few chili flakes and you’ve got a plate fit for Sunday brunch, even if it IS only Monday.
Smashed Chickpea Salad FAQs:
Can this recipe be meal-prepped?
If you’re headed back to work or school (or if you really only have two minutes to spare instead of five!!) you can easily make this recipe in advance. Prepared at the beginning of the week, the smashed chickpea mixture should keep well in the refrigerator for about 4-5 days.
For easier transport, you may want to forgo the fanciness and throw everything between two slices of bread or try rolling up in a wholegrain wrap instead.
Should I used canned or dried chickpeas?
Both will work well for this recipe!
Dried chickpeas need to be soaked and cooked before use.
Canned chickpeas are ready-to-eat but often contain more sodium. In this case, look for the cans whose labels read “no salt added” or “low-sodium”. If you already have regular canned chickpeas, give them a quick rinse to get rid of the extra sodium.
Are Smashed Chickpea Salad Toasts healthy?
This recipe has all the components of a balanced meal – carbohydrates, protein, healthy fats and fibre to keep you fueled and focused throughout your day.
Chickpeas are also a highly nutritious, plant-based protein option. A Canadian study showed that those consuming just 1/2 cup of pulses per day (like chickpeas or other legumes) had better intakes of fibre, protein, folate, magnesium, iron, potassium and zinc, as well as an overall higher diet quality.
And last but not least, these toasts get bonus points for fun toppings that bring a little extra flavour, color and satisfaction to mealtimes!
Ready to get (chickpea) smashing? Let’s go!
Quick’n Easy Smashed Chickpea Salad Toasts
Smashed Chickpea Salad
- 1 19 oz can chickpeas, rinsed and well-drained (~2 cups)
- 3 tablespoons mayonnaise or plain Greek yogurt
- 1 tablespoon maple syrup
- 1 teaspoon curry powder
- ½ teaspoon salt
- wholegrain bread
Toppings (optional but highly recommended)
- feta cheese, crumbled
- dried cranberries
- olive oil
- chili flakes
- Prepare the smashed chickpea salad. In a medium bowl, mash chickpeas with a fork until your desired texture is achieved. Mix in mayo or Greek yogurt, maple syrup, curry powder and salt. Set aside.
- Toast wholegrain bread.
- Assemble. Spread an even layer of smashed chickpea salad on your slice of toast. Top with arugula, crumbled feta cheese and dried cranberries. Finish with a drizzle of olive oil and sprinkle of chili flakes.