AmericanToast

Avobesan Smash

A fast chickpea-avocado toast made fuller with nutritional yeast, toasted pumpkin seeds, hemp seeds, lemon and rocket.

Eat nowLightContains gluten, sesame
Hands-on9 minTotal time10 minEnergy728 kcalProtein35g
Recipe details
Easy-going

Equipment: Hob

Keep chilled after cooking

Avobesan Smash
Servings1 standard portionAdjust

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Standard portions

About 700 kcal per adult reference portion

Making 1 standard portion. Ingredients, instructions and Cooking Mode update together.

Doubling up barely adds effort and covers another mealtime.

Ingredients

Mash

Toppings

Now we make

Method

Do the night before

  1. 1
    Defrost 120g cooked chickpeas overnight in the fridge if using frozen

These steps sit outside the cooking-day clock.

9 min hands-on 10 min altogether
  1. 2
    Toast 15g roughly crushed pumpkin seeds in a dry pan for 2-3 minutes until fragrant, then roughly crush them
    πŸ– 3 min
  2. 3
    Toast 2 slice wholemeal bread cut from a loaf until golden
    πŸ– 1 minπŸ’€ 4 min unattended
  3. 4
    Meanwhile, mash chickpeas with 12g nutritional yeast, Β½ tsp paprika, 10ml lemon juice, 1 tsp tahini, salt, black pepper and a small splash of water until chunky and spreadable
    πŸ– 3 min
  4. 5
    Arrange 20g rocket on the toast, spoon over the chickpea mash, then top with sliced Β½ avocado
    πŸ– 1 min
  5. 6
    Scatter over the toasted pumpkin seeds, 10g hemp seed and 10g optional microgreens if using. Finish with extra black pepper and a little more lemon if needed
    πŸ– 1 min

Look under the lid

Nutrition details

Nutrition is shown for one standard portion, not the whole batch selected above.

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Nutrition summary

At a glance

Higher inPhosphorusSeleniumFolate
Lower inVitamin ACalciumVitamin C

Worth noticing: Saturated Fat uses more than half of the daily limit in this portion.

Calories

728kcal

35%
Top contributors
Wholemeal Bread Β· 24%Chickpeas Β· 23%Avocado Β· 21%
19% cal

Protein

35.0g

55%
Top contributors
Chickpeas Β· 30%Wholemeal Bread Β· 20%Nutritional Yeast Β· 16%
35% cal

Carbs

62.8g

Top contributors
Wholemeal Bread Β· 41%Chickpeas Β· 37%Avocado Β· 10%
46% cal

Fat

37.4g

53%
Top contributors
Avocado Β· 41%Pumpkin Seeds Β· 20%Hemp Seed Β· 13%

Small numbers, big impact

Everyday essentials

Fibre26.87g
91%
Top contributors
Chickpeas Β· 34%Avocado Β· 25%Wholemeal Bread Β· 21%
Vitamin B121.92ΞΌg
80%
Top contributors
Nutritional Yeast Β· 100%
Vitamin D0.00ΞΌg
0%
Iodine1.70ΞΌg
1%
Top contributors
Microgreens Β· 100%
Iron11.07mg
61%
Top contributors
Chickpeas Β· 31%Wholemeal Bread Β· 19%Microgreens Β· 14%
Zinc6.69mg
61%
Top contributors
Chickpeas Β· 27%Wholemeal Bread Β· 23%Pumpkin Seeds Β· 18%
Calcium159.33mg
16%
Top contributors
Chickpeas Β· 37%Rocket Β· 20%Wholemeal Bread Β· 13%

Nutrients food alone won't reliably cover

These three are commonly under-consumed across all diets, not just plant-based ones - the difference is mainly B12, which has no whole plant food source at all.

  • Vitamin B12: is absent from whole plant foods entirely - the number above only reflects fortified ingredients (nutritional yeast, fortified soy milk). A reliable B12 supplement or fortified source is the standard recommendation for a fully plant-based diet, regardless of what any single day's total shows.
  • Omega-3 (EPA/DHA): most people fall short here regardless of diet - the typical omnivore diet doesn't include much oily fish either. This app only tracks ALA, the plant form (flax, walnuts, hemp, chia). The body converts some ALA to EPA and very little to DHA - the forms most directly used by the brain, eyes and heart - and that conversion is inefficient. An algae-oil supplement is the usual plant-based way to get EPA/DHA directly; it won't show up as an ingredient in any recipe here.
  • Vitamin D: deficiency is widespread across all diets, not just plant-based ones - it's mostly absent from whole plant foods here, and even the fortified soy milk and yogurt tracked don't cover the full target from food alone. Reasonable sun exposure or a D2/D3 supplement is the standard recommendation.

Not medical advice - if you're eating fully plant-based long-term, it's worth a conversation with a GP or dietitian, and a blood test is the reliable way to check where you actually stand.

See the full supplement guide (incl. creatine) β†’
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