Miso, chickpea and avocado smash on toast
A healthy and flavourful vegan option for loaded breakfast toast
- Prep: 5 mins
- Cook: 5 mins
- Serves: 2
For an easy lunch and extremely effective recovery snack, try this miso, chickpea and avocado smash on sourdough toast.
It’s loaded with pre-and probiotics, as well as healthy fats, carbs and protein. A paste made from fermented soybeans, miso is packed with an array of vitamins and minerals. It’s an acquired taste and quite salty, so go easy on it to start.
Ingredients
- 400g tin chickpeas
- 2tsps white miso paste
- 1tsp sesame oil
- juice of half a lemon
- 1 ripe avocado
- 2 slices sourdough
- 1tbsp coriander
- 1tbsp sesame seeds
- 2 spring onions
Methods
-
Step 1
Preheat the oven to 180°C. Toast the sesame seeds for 5mins. Remove and leave to cool.
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Step 2
Combine the miso, chickpeas, sesame oil and lemon juice in a medium bowl. Smash together with a fork or a potato masher.
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Step 3
Scoop out the flesh of the avocado. Transfer to a plate and roughly smash with a fork. Combine with the chickpea mix, then stir in the coriander. Taste for seasoning: you may need to add more lemon juice, or some salt and pepper.
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Step 4
Toast the sourdough, then generously spread the mix over the toasts. Scatter with the sesame seeds and spring onions and serve with a wedge of lemon. Any leftover mix will keep for up to two days in an airtight container in the fridge.
Toast your health with these three more gut-friendly ideas for toast
Grilled cheese – Swap the avo/ chickpea smash for kimchi and grated cheddar. Melt under the grill, top with the sesame seeds and spring onions.
Pickled beetroot – Pickles are a great probiotic; layer thinly-sliced pickled beetroot on your toast before adding the smash.
Miso mushrooms – Swap the avo/ chickpea smash for some sliced mushrooms fried in the sesame oil and 1 clove of crushed garlic.
Kate Percy
Sports nutrition cook and author 
