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Falafel-Avocado Toast

Odds And Ends

Ingredients

  • 1 – ripe avocado, peeled, pitted, coarsely chopped
  • 1 15-ounce can – chickpeas, drained, rinsed
  • 2 tablespoons – lemon juice
  • 1/2 teaspoon – ground cumin
  • 1/4 teaspoon – garlic powder
  • Tabasco sauce to taste (optional)
  • 1/4 cup – diced red bell pepper
  • 1/4 cup – sliced scallions
  • 8 slices – whole grain bread, toasted
  • 16 slices – thinly sliced ripe tomato (about 3 small tomatoes)
  • 24 slices – thinly sliced cucumber (about 1/2 an English cucumber)
  • 8 tablespoons – fat-free plain Greek yogurt
  • Pair each serving with:
  • 8-ounce glass of milk

DIRECTIONS

In a medium bowl, mash the avocado and chickpeas together with the lemon juice, cumin, garlic powder, and Tabasco (optional) using a fork (or pulse in a food processor to coarsely mash).

Fold in the bell pepper and scallions, then divide among toasted bread. Top with tomato and cucumber slices and a tablespoon of yogurt. Serve with 8-ounce glass of milk.

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NUTRITION

430 calories; 12 g fat; 2 g saturated fat; 5 mg cholesterol; 25 g protein; 59 g carbohydrates; 13 g fiber; 460 mg sodium; 440 mg calcium. Nutrition figures based on using fat-free milk, and include an 8-ounce glass of milk.

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