This makes your own breakfast even better than in a café
A relaxed start to the day often begins with a really good breakfast. Many people head to cozy cafés on weekends for this. There, you can find not only great coffee but also elaborately prepared sandwiches. You can easily recreate this experience at your own dining table.
- 1 can of chickpeas (approx. 240 g drained weight)
- 1/2 red onion
- 1 handful of parsley
- 60 g sunflower seeds
- 1 Avocado
- 1 tbsp lemon juice
- 2 tbsp olive oil
- 1 tsp Dijon mustard 🛒
- 1/2 tsp smoked paprika powder
- 1/2 salt
- 1/2 tsp Pfeffer
- 8 slices of wholemeal bread
- 4 lettuce leaves (of your choice, or alternatively, spinach leaves)
- 2 handfuls of sprouts
- Pour the chickpeas into a sieve, rinse them and let them drain well.
- Peel the onion and dice it finely. Wash the parsley, pluck off the leaves, and chop them coarsely.
- Place the sunflower seeds in a pan and toast them over medium heat without any additional fat until lightly browned. Then remove them and let them cool briefly.
- Halve the avocado and remove the pit. Scoop out the flesh, place it in a bowl, and drizzle with lemon juice.
- Add the chickpeas to the avocado and roughly mash everything with a fork so that it becomes a uniform mixture, but still retains some structure.
- Add diced onions, parsley, and roasted sunflower seeds.
- Add olive oil, mustard, and paprika powder and mix well. Season the mixture with salt and pepper at the end.
- Toast the bread slices in a pan without additional fat or in a toaster.
- Meanwhile, wash the lettuce and spin it dry.
- Spread four slices of bread generously with the chickpea and avocado mixture. Place a lettuce leaf on each and scatter the sprouts over it.
- Place the remaining slices of bread on top to complete the sandwiches.
A relaxed start to the day often begins with a really good breakfast. Many people head to cozy cafés on weekends for this. There, you can find not only great coffee but also elaborately prepared sandwiches. You can easily recreate this experience at your own dining table. A generously filled chickpea and avocado sandwich adds variety to your morning routine and tastes fantastic. You save yourself the trip and can enjoy the first meal of the day in peace and quiet at home. Preparation takes hardly any time, and the result looks truly professional on your plate.
A chickpea and avocado sandwich in the morning and the day is yours
This dish doesn't require any complicated techniques or hours of preparation. The foundation is a hearty bread. Instead of soft toast, opt for a rustic whole-grain bread with a firm crumb. The thick slices bring plenty of their own flavor and won't get soggy under the moist cream. If you briefly toast the bread slices in a pan or toaster before adding the filling, you'll get a wonderfully crispy surface. This creates a great contrast to the soft filling and gives the whole thing even more stability. Feel free to experiment with the selection at your favorite bakery. A sourdough bread with rye flour or a moist spelt bread will change the character of the dish every time.
The filling thrives on the interplay of two main ingredients. Chickpeas form the base and contribute a slightly nutty flavor. They are best mashed with a fork. You don't need to puree them completely; a few chunky pieces in the puree provide a pleasant texture. Ripe avocado is added to this. It binds the mashed legumes into a smooth mass, making the spread wonderfully creamy. To prevent the avocado from turning brown and retaining its vibrant green color, mix in some freshly squeezed lemon juice. The acidity also perfectly balances the rich texture of the avocado, adding a refreshing lightness to the cream.
For aromatic depth, mix finely diced red onions directly into the mixture. They provide a pleasant spiciness that complements the mild main ingredients. If you don't tolerate raw onions well, you can briefly sauté them in warm water beforehand. Another important element is sunflower seeds. Place them in a non-stick pan without oil and toast them over medium heat until fragrant. This short step intensifies their aroma considerably and adds a crunchy element. You can always adapt the base cream to your own taste. Fresh herbs like coriander or parsley go wonderfully with it. A touch of cumin or smoked paprika also gives the spread an exciting twist.