Pea Hummus Smashed Toast

This quick and easy dish looks stunning and is full of fibre, taste and textures. Perfect for breakfast, lunch or dinner.
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Details
  • Serves 2
  • 14 Ingredients
  • 5 Minutes Prep
  • Easy
Nutrition
  • Energy 1533kJ
  • Protein 18.2g
  • Fat (total) 18.5g
  • - Saturated Fat 26.3g
  • Carbohydrate (total) 26.3g
  • Fibre 10.9g
  • Sodium 322mg

Ingredients

½ cup (120g) rinsed, drained canned salt-reduced chickpeas (garbanzo beans)

½ cup (60g) frozen peas, thawed

1 green onion (scallion), sliced thinly

¼ cup loosely packed fresh mint leaves

1 tablespoon lemon juice

2 teaspoons tahini

1 small clove garlic, crushed

½ teaspoon ground cumin

½ teaspoon boiling water

2 x 40g (1½-ounce) slices soy and linseed bread, toasted

50g (1½ ounces) yellow grape tomatoes, halved

25g (¾ ounce) reduced-fat fetta, crumbled

1 tablespoon seed and nut mix (see tips)

2 tablespoons micro cress

2 teaspoons extra-virgin olive oil

Method

  • Process chickpeas, peas, onion, mint, juice, tahini, garlic and cumin with the boiling water until smooth. Season with pepper.
  • Spread pea mixture thickly over toast. Top with tomato, fetta, seed mix and cress. Drizzle with oil.

Dietitian Notes / Recipe Tips

We used a seed and nut mix consisting of almonds, sunflower seeds and walnuts. Micro cress is cress harvested at seedling stage. It has small tender green leaves with a strong radish-like flavour. It is available year-round. You can replace it with finely chopped flat-leaf parsley, coriander or watercress.

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Provider Acknowledgement

Image and recipe from The Australian Women’s Weekly, Diabetes, Food For Life by arrangement Bauer Books, a division Bauer Media Australia. Copyright © 2017

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