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In the world of healthy eating, finding quick, nutritious, and delicious snacks can often feel like a daunting task. Many people struggle to strike a balance between convenience and health, especially when craving something that satisfies their taste buds and dietary needs. Enter Smashed Chickpea and Avocado Toast Cups—an innovative twist on traditional toast that merges the creamy richness of avocado with the protein-packed goodness of chickpeas. These delightful cups are designed to be more than just a snack; they can serve as a light lunch, a delightful party appetizer, or a satisfying treat to curb cravings any time of the day.

Smashed Chickpea and Avocado Toast Cups

Looking for a healthy snack that's quick and satisfying? Try Smashed Chickpea and Avocado Toast Cups! This delicious recipe combines creamy avocado with protein-rich chickpeas, creating a nutritious treat perfect for any time of day. Ideal for a light lunch or as a party appetizer, these toast cups are easy to make and packed with flavor. Elevate your snack game with fresh herbs, seasonal ingredients, and a variety of bases for a delightful culinary experience!
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Ingredients
  

1 (15-ounce) can of chickpeas, drained and rinsed

1 ripe avocado, pitted and scooped

1 tablespoon freshly squeezed lemon juice

1 tablespoon tahini

1 garlic clove, minced

Salt and freshly ground black pepper to taste

1 teaspoon red pepper flakes (optional, adjust for spice level)

1 tablespoon extra-virgin olive oil

1 teaspoon smoked paprika

8 small whole-grain mini pitas or tortilla cups

Fresh herbs for garnish (such as cilantro or parsley)

Optional toppings: halved cherry tomatoes, thinly sliced radishes, or vibrant microgreens

Instructions
 

Prepare the Chickpeas: In a medium-sized mixing bowl, add the drained and rinsed chickpeas. Use a fork or a potato masher to roughly smash them, ensuring to leave some chunks for a delightful texture.

    Mix in Avocado: To the smashed chickpeas, add the scooped avocado, lemon juice, tahini, minced garlic, smoked paprika, and a pinch of salt and pepper. Begin mashing the mixture again until it becomes creamy, but make sure to maintain a few small pieces of chickpeas for added character.

      Season to Taste: Taste the mixture and adjust the seasoning by adding more salt, pepper, or red pepper flakes, based on your preference for flavor and spice.

        Assemble the Toast Cups: Preheat your oven to 350°F (175°C). If you're using mini pitas, carefully cut them in half and gently open them to create pockets. Brush the insides of the pitas lightly with olive oil and place them on a baking sheet. For tortilla cups, simply arrange them directly on the baking sheet.

          Toast the Cups: Place the prepared pita pockets or tortilla cups in the oven and bake for 5-7 minutes, or until they are lightly golden and crispy to the touch.

            Fill the Cups: Once toasted, remove the cups from the oven and allow them to cool for a moment. Generously spoon the chickpea and avocado mixture into each cup, filling them well.

              Garnish: Finish off the cups by garnishing with fresh herbs and adding optional toppings such as halved cherry tomatoes, sliced radishes, or a sprinkle of microgreens to brighten the dish in both flavor and appearance.

                Serve and Enjoy: Serve the toast cups immediately, delighting in their fresh flavors as a delicious appetizer, or a satisfying snack option perfect for parties or a healthy lunch!

                  Prep Time, Total Time, Servings: 15 minutes | 25 minutes | 4-6 servings