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In an era where health-conscious eating is becoming a priority for many, the search for quick, nutritious snacks has led to the rise of plant-based recipes. One such delightful creation is the Smashed Chickpea and Avocado Toast Cups. This dish not only embodies the essence of healthy snacking but also showcases the versatility of two powerhouse ingredients: chickpeas and avocados. Whether you’re hosting a gathering, enjoying a casual brunch, or simply looking for a light meal, these toast cups are a vibrant addition to your culinary repertoire.

Smashed Chickpea and Avocado Toast Cups

Discover the deliciousness of Smashed Chickpea and Avocado Toast Cups, a nutrient-packed snack perfect for any occasion! This easy recipe combines protein-rich chickpeas with creamy avocados for a satisfying and flavorful bite. Whether you’re hosting a brunch or looking for a quick treat, these vibrant toast cups are vegan, gluten-free, and customizable to suit any taste. Whip them up in no time and enjoy a healthy snacking experience!
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Ingredients
  

1 can (15 oz) chickpeas, drained and rinsed

1 ripe avocado

1 tablespoon fresh lemon juice

1 tablespoon tahini (optional for creaminess)

¼ teaspoon garlic powder

Salt and pepper, to taste

6-8 small whole-grain or gluten-free tortillas

1 cup cherry tomatoes, finely diced

¼ cup red onion, finely chopped

Fresh cilantro leaves, for garnish (optional)

Chili flakes or freshly ground black pepper, for an extra kick (optional)

Instructions
 

Prepare the Chickpeas: In a mixing bowl, use a fork or potato masher to mash the drained chickpeas. Aim for a chunky texture, ensuring some pieces remain intact to add bite.

    Mix Avocado: In a separate bowl, scoop out the ripe avocado and mash it with the lemon juice, tahini (if using), garlic powder, salt, and pepper until smooth and creamy.

      Combine Mixtures: Gently fold the mashed chickpeas into the avocado mixture. Taste the blend and adjust the seasoning with additional salt, pepper, or lemon juice as preferred.

        Create the Tortilla Cups: Preheat your oven to 375°F (190°C). Cut out circles from the small tortillas (around 4-5 inches in diameter) using a cookie cutter or a glass for neat edges.

          Shape the Tortillas: Carefully press each tortilla circle into the wells of a muffin tin, forming small bowls. Bake them in the preheated oven for 10-12 minutes, or until they turn golden and crispy.

            Assemble the Cups: Once the tortilla cups are ready, remove them from the oven and let them cool for a few minutes. Then, fill each cup generously with the chickpea and avocado mixture, heaping it for optimal flavor.

              Add Toppings: Top each filled cup with the diced cherry tomatoes and finely chopped red onion. If you like a bit of heat, sprinkle on some chili flakes or freshly cracked black pepper.

                Serve: For a delightful finishing touch, garnish each cup with fresh cilantro leaves before serving. These tasty, nutritious toast cups can be enjoyed warm or at room temperature — perfect for any gathering!

                  Prep Time, Total Time, Servings: 15 minutes | 30 minutes | Serves 4-6