Whole grain bread: 60g (2 slices), Avocado: 75g (1/2 medium), Chickpeas (cooked): 120g (3/4 cup), Cherry tomatoes: 100g (1/2 cup, quartered), Red onion: 30g (1/4 small, finely diced), Fresh parsley: 10g (2 tbsp, chopped), Lemon juice: 10ml (2 tsp), Olive oil: 10ml (2 tsp), Nutritional yeast: 5g (1 tbsp), Garlic powder: 1g (1/4 tsp), Paprika: 1g (1/4 tsp), Salt: 1g (1/4 tsp), Black pepper: 1g (1/4 tsp), Red pepper flakes: 1g (1/4 tsp, optional)
1. Toast 60g whole grain bread. 2. In a bowl, mash 75g avocado with a fork. Add 1g salt, 1g black pepper, and 5ml lemon juice. Mix well. 3. In another bowl, combine 120g chickpeas (lightly mashed), 100g quartered cherry tomatoes, 30g diced red onion, 10g chopped parsley, 5ml lemon juice, 10ml olive oil, 5g nutritional yeast, 1g garlic powder, 1g paprika, and 1g red pepper flakes (if using). Mix well. 4. Spread the mashed avocado on the toast slices. 5. Top with the chickpea salad mixture.
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