A fibre-rich snack of mashed chickpeas with tahini, spread on hearty slices of dark rye bread. Simple, quick and packed with plant-based protein.
Serves 1 ~10 mins Vegetarian 210kcal 7.3g fibre
Ingredients
- 80g cooked chickpeas (tinned or home-cooked)
- 1 tsp tahini
- 2 slices dark rye bread
- Pinch of sea salt
- Squeeze of lemon juice (optional)
Method
- Mash the chickpeas in a bowl with the tahini until roughly smooth. Add a pinch of salt and lemon juice if using.
- Spread evenly over the rye bread slices.
- Serve immediately as a snack or light meal.
Serving & storage
Tip: Best eaten fresh. The chickpea mix can be made ahead and stored in an airtight container in the fridge for up to 2 days.
Nutrition tip: This plant-based snack brings protein, fibre and minerals from chickpeas and tahini. Some nutrients can still be low in vegetarian and vegan diets, especially vitamin B12, vitamin D and iodine. A dedicated multivitamin for vegetarians and vegans is a simple way to cover these bases and support energy and immunity alongside meals like this.
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