lunch · vegetarian · 10 min
Chickpea yogurt toast
Roughly mashed chickpeas with yogurt and celery on toast, for a meat-free sandwich-style lunch.
By GLP-3 Wiki · Updated September 2026 · How we review
AI-generated recipe illustration
makes 1 serving
One serving: 1 portion. Nutrition is estimated per serving; changing the batch size scales the ingredients.
Prep: 10 min · Cook: 0 min · Total: 10 min
Contains: milk, wheat. Check ingredient labels for allergens and cross-contact.
Ingredients
- 100 gCooked chickpeas, drained
- 100 gPlain nonfat Greek yogurt
- 25 gCelery — finely diced
- 10 gLemon juice
- 3 gFresh parsley — chopped
- 40 gWhole grain bread — 1 slice
- 0.2 gGround black pepper
Steps
Mash the chickpeas
Drain the chickpeas well. Mash with a fork until most are broken but a few small pieces remain.
Mix the filling
Fold in the yogurt, celery, lemon, parsley and pepper. The mixture should hold together on a spoon; drain any excess liquid before spreading.
Toast and top
Toast the bread, spoon the chickpea mixture on top and cut into halves or quarters. Keep any filling you are saving separate from the toast.
For a smaller portion
Try half the toast with half the filling. Mash the chickpeas more thoroughly if you prefer a smoother texture.
Notes
- Refrigerate in a covered container at 40°F / 4°C or below. Use within 3 days.
- For an egg-free vegetarian lunch, this uses yogurt rather than mayonnaise. A plain soy yogurt swap changes the protein estimate.
Download the 50-recipe book (PDF)
Prints ingredients for 1 serving, with nutrition per serving.
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