Chickpea spread for bruschetta

A hummus-style on toast, perfect for breakfast, lunch or a quick snack. Try adding a protein-rich topping of your choosing

  • 1 tbsp olive oil
  • 1 clove garlic, crushed
  • 1 red onion, finely diced 
  • 1 carrot, finely diced
  • 1 celery stick, finely diced
  • 1 tsp red chilli flakes
  • 120ml white wine
  • 420g chickpeas, drained and rinsed
  • 1 handful spinach
  • 1⁄2 handful parsley, roughly chopped
  • Loaf of wholemeal bread
  • Extra virgin olive oil

1 Heat the olive oil in a large pan. Add the garlic, onion,   carrot, celery and chilli flakes. Cook until softened (three to four minutes).

2 Pour in the white wine and reduce completely. Add the chickpeas and spinach, plus 60ml of water. Stew for 20 minutes, adding more water if needed. In the last few minutes, sprinkle in the parsley.

3 Mash with a potato masher. Cut the bread into 10 slices, drizzle with oil and grill until golden.

4 Spread the chickpea mix on top and, if you fancy it, top with a fried or poached egg, tinned tuna and rocket, goat's cheese, or avocado and tomato.

Discover more recipes by Nate Appleman or find out how he lost six stone through healthy living.

The Skinny

(per slice)

Calories 203
Fat 8g
Carbs 25g
Protein 5g