Avocado and chickpea paste

Avocado and Chickpea Spread: A Healthy Delicacy for Breakfast

Preparation time: 10 minutes
Cooking time: 24 hours (including soaking time)
Total time: 24 hours 10 minutes
Servings: 4

Who doesn’t love a healthy and flavorful breakfast? This avocado and chickpea spread recipe is not only quick and easy but also extremely nutritious. A perfect combination of the creamy texture of avocado and protein-rich chickpeas, this spread will give you the energy you need to start your day with a smile.

A Bit of History

Chickpeas, also known as "garbanzo beans," have been cultivated for thousands of years and are a staple ingredient in many culinary cultures. Avocado, on the other hand, is a fruit prized for its unique texture and nutrient richness. Together, they create a delicious combination perfect for a healthy breakfast or a nourishing snack.

Ingredients

- 250 g cooked chickpeas (about 125 g dried chickpeas before cooking)
- 1 ripe avocado
- 50 ml extra virgin olive oil
- A few sprigs of fresh parsley
- Half a lime (juice)
- 1 teaspoon black cumin seeds
- Salt and pepper to taste

Step by Step: How to Prepare Avocado and Chickpea Spread

Step 1: Prepare the Chickpeas

Start by soaking the chickpeas a day in advance. This step is essential, as soaking helps reduce cooking time and improves digestibility. The next day, boil the chickpeas in salted water for about 1-1.5 hours until they are soft. Make sure to check them occasionally to avoid overcooking.

Step 2: Prepare the Avocado

Once the chickpeas are ready, peel the avocado and cut it into pieces. It’s important to use a ripe avocado, as it will provide a creamy texture to the spread. Immediately drizzle the avocado pieces with lime juice to prevent oxidation and keep the vibrant color.

Step 3: Blend the Ingredients

In a blender, add the cooked chickpeas, avocado, fresh parsley, olive oil, and a little of the cooking water from the chickpeas. Blend everything until you achieve a smooth paste. If the spread is too thick, you can gradually add more cooking water until you reach the desired consistency.

Step 4: Season

Finally, add the black cumin seeds, a little lime juice, salt, and pepper to taste. Mix well to ensure an even distribution of the seasonings. Black cumin adds a slightly spicy flavor and a distinct aroma, but you can experiment with other seeds or spices, such as cumin or paprika, to personalize your recipe.

Step 5: Serve

The avocado and chickpea spread is best served on thin slices of toasted bread. You can use whole grain bread, crispy baguettes, or even crackers. A garnish of fresh vegetables or black olives can perfectly complement this delicacy. You can also use it as a filling for wraps, along with fresh vegetables.

Useful Tips

1. Choose the perfect avocado: A ripe avocado should be slightly soft to the touch but not too soft. If it’s too hard, let it ripen at room temperature for a few days.
2. Spice Variations: You can add chopped garlic or green onions for an extra flavor boost. Also, for a spicy kick, add a little chili pepper or Sriracha sauce.
3. For added texture: Add chopped nuts or sunflower seeds for a crunchy contrast.

Nutritional Benefits

This spread is not only tasty but also very healthy. Chickpeas are an excellent source of plant-based protein, fiber, and B vitamins, contributing to digestive health and maintaining a healthy weight. Avocado is rich in healthy fats, vitamins E and C, and has antioxidant properties. This combination of ingredients will provide a balanced and nourishing meal!

Frequently Asked Questions

1. Can I use canned chickpeas?
Yes, you can use canned chickpeas, but make sure to choose one without additives or preservatives. Rinse them well before use.

2. How can I store the spread?
The avocado and chickpea spread can be stored in an airtight container in the refrigerator for 2-3 days. However, to prevent oxidation, it’s good to add a little lime juice on top before sealing.

3. What other dishes can it be combined with?
This spread pairs excellently with fresh salads, grilled vegetables, or as a filling for tacos. It can also be enjoyed alongside a green smoothie or herbal tea for a complete breakfast.

In conclusion, the avocado and chickpea spread is a simple and quick recipe that combines nutrition with refined taste. Don’t hesitate to experiment with the ingredients and adapt it to your preferences. Whether you enjoy it for breakfast, as a snack, or at a gathering with friends, this spread is sure to impress!