Toast with Chickpea Mash
Toast with Chickpea Mash - Mediterranean delight. Photo: Iris Lange-Fricke
Healthy, because
Even smarter
Nutritional values
Especially for people with gastrointestinal problems, sourdough bread is very well tolerated. Studies have shown that the long maturing time of the dough results in fewer complaints in the intestines. Chickpeas reduce the effects of the stress hormone cortisol through the mineral magnesium and calm the nerves.
Instead of hummus without tahini, you can spread a different version of the chickpea spread on bread: How about instead times with Wild garlic hummus, Pumpkin hummus, Blueberry hummus with dates, Beet hummus or Tomato-Basil-Hummus?
(Percentage of daily recommendation)
| Calorie | 305 cal. | (15 %) | ||
| Protein | 6 g | (6 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 28 g | (19 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.9 g | (20 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.7 mg | (23 %) | ||
| Vitamin K | 13.9 μg | (23 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 1.8 mg | (15 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 31 μg | (10 %) | ||
| Pantothenic acid | 0.2 mg | (3 %) | ||
| Biotin | 1.9 μg | (4 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 19 mg | (20 %) | ||
| Potassium | 322 mg | (8 %) | ||
| Calcium | 36 mg | (4 %) | ||
| Magnesium | 38 mg | (13 %) | ||
| Iron | 1.3 mg | (9 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 0.9 mg | (11 %) | ||
| Saturated fatty acids | 2.7 g | |||
| Uric acid | 21 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 4 g |
Ingredients
- Ingredients
- 8 ozs chickpeas (drained weight; can)
- 1 organic lemon
- 7 Tbsps olive oil
- 1 pinch salt
- 1 pinch peppers
- 1 carrot
- ½ bunch Radish (with beautiful greens)
- 4 slices hearty sourdough breads
- ½ tsp cayenne pepper
Kitchen utensils
Preparation steps
Rinse chickpeas and drain. Rinse lemon, rub dry, grate zest, and squeeze juice.
For the chickpea spread, place 2-3 tablespoons of chickpeas in a bowl and set aside. Lightly puree the remaining chickpeas with 5 tablespoons of oil, lemon juice, salt and pepper in a bowl so that coarse pieces are still visible. Clean carrot, wash and slice lengthwise into fine strips using a peeler. Clean, wash and quarter radishes; wash some radish leaves, shake dry and chop.
Heat 1 tablespoon olive oil in a frying pan. Fry bread slices in it for about 5 minutes on each side over medium heat until crispy brown and remove from pan. Fry 2 tablespoons chickpeas in the same pan for about 4 minutes and season with salt and cayenne pepper.
Spread hummus without tahini on bread slices and top with carrot strips, radishes and lemon zest. Then drizzle with remaining olive oil, sprinkle with radish greens and serve.
