Smashed Garbanzo Bean & Avocado Toast

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This is one of my go-to recipes for when I need a quick breakfast or snack that is flavorful, filling and satisfying. I can’t say enough about avocados (or avocado toast, for that matter). I mean, they are nature’s butter, after all! And let’s not forget about how convenient and easy they are to prep and consume. For those who complain about not having the time to eat a healthy meal or snack, it takes minutes to cut open an avocado, scoop out the flesh, mash on top of a toast slice and hit the road. The addition of the smashed garbanzo beans adds oomph to an otherwise plain (but still very satisfying and delicious) mashed avocado on toast. I often see clients feeling satisfied eating just one piece of garbanzo+avo toast as its rich in protein which slows the release of sugar into the blood stream. Some nutritional benefits of the great avocado:

The avocado is known as the alligator fruit, reflecting its shape and texture – cut it open and it looks like an alligator eye, too! Avocados boost the absorption of fat-soluble vitamins A, D, E, K as well as certain carotenoids like lycopene and beta-carotene. Add them to a salad for bonus nutrient points. The avocado itself is a great source of lutein, a carotenoid that works as an antioxidant to help protect against eye disease. Avocados often get a bad rap for being too fatty. Not so! The fats in avocados, notably monounsaturated fats, are heart-friendly as they lower the risk of heart disease by reducing lousy cholesterol and regulating blood pressure. By eating just two avocados a week you can improve your skin’s elasticity, boost moisture and may even reduce wrinkles. Just ½ an avocado provides 3.4 g of fiber – this includes both soluble and insoluble fiber which keeps your digestive system running smoothly and you feeling fuller, longer. 

Feel free to top this delicious toast with your clean favorites like sliced radishes, cucumber and egg for an even more satisfying, protein-rich meal (especially with the addition of the egg). Sprinkle on some chili flakes or cayenne pepper for a burst of metabolism-boosting heat and flavor. Enjoy! 

Smashed Garbanzo & Avocado Toast
Serves 1
By Beata Rydyger // www.shelivesclean.com
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Prep Time
5 min
Prep Time
5 min
Ingredients
  1. 2 slices sprouted, whole grain or gluten-free bread (toasted lighty)
  2. 1 ripe avocado
  3. Juice of 1/2 lemon or lime
  4. 1/2 large can garbanzo beans
  5. Pinch Himalayan pink salt+pep
  6. Pinch cayenne pepper
  7. Drizzle olive oil (optional)
Instructions
  1. In a small bowl, mash beans with a fork and season with salt and pepper to taste. In a seperate bowl, mash avocado, juice of 1/2 lemon, salt. Layer each toast with a serving of mashed beans followed by mashed avocado. Top with a sprinkle of cayenne pepper and a drizzle of olive oil (optional).
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  • Pamela Coulter

    I just tried this for a post exercise snack. I used honey instead of lemon juice in the avocado (I felt like something sweet). Man, was it ever good. I was a big avocado skeptic (I hadn’t enjoyed it in the past). I figured I’d give it another try because Bea’s treats have always been delish. Thanks Bea!

    • shelivesclean

      Hi Pam! Thank you so much for the lovely comment! I LOVE hearing that. I’m so happy you’re enjoying avocado — it’s so versatile and filling. You should try the superfood seduction mousse too. Delicious treat! Lots of love xo