Chickpea and Roasted Pepper Breakfast Mash on Toast
A creamy smashed-chickpea and roasted red pepper mash piled on crisp toast, finished with a squeeze of lemon. It's an iron-forward Mediterranean breakfast, with pumpkin seeds adding crunch and a zinc boost.
- Prep
- 8 min
- Cook
- 5 min
- Total
- 13 min
- Servings
- 1
Ingredients
- 150gcanned chickpeas, drained and rinsed
- 60gjarred roasted red pepper, drained and chopped
- 2slicesfortified gluten-free bread (check label for added iron)
- 28gpumpkin seeds
- 1tbspextra-virgin olive oil
- 0.5wholelemon (for juice)
- 1clovegarlic, finely grated
- 0.25tspground cumin
- 1pinchsalt and black pepper
- 1tbspchopped fresh parsley (optional)
Instructions
- 01
Toast the pumpkin seeds in a dry pan over medium heat for 2-3 minutes, shaking often, until they start to pop and smell nutty. Tip out and set aside.
- 02
Add the drained chickpeas, grated garlic, cumin, and olive oil to a bowl. Mash with a fork until mostly smooth but still a little chunky.
- 03
Stir in the chopped roasted red pepper and a generous squeeze of lemon juice. Season with salt and pepper to taste. The lemon's vitamin C is added at the end to help your body absorb the non-heme iron from the chickpeas and bread.
- 04
Toast the fortified gluten-free bread until crisp and golden.
- 05
Pile the chickpea and pepper mash onto the toast. Scatter the toasted pumpkin seeds and parsley over the top, and finish with one more small squeeze of lemon.
Nutrition (per serving)
- Calories
- 550kcal
- Protein
- 24g
- Carbs
- 50g
- Fat
- 26g
- Fiber
- 10g
- Selenium
- 9mcg
- Zinc
- 4.5mg
- Iron
- 9mg
- B12
- 0mcg
- Iodine
- 5mcg
- Sodium
- 580mg
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