Try this Chickpea-Tofu Salad Toast for a healthy and flavorful snack that’s packed with essential nutrients! This recipe is not only plant-based but also loaded with vitamins, minerals, and fiber, actually making it an excellent choice for a balanced meal.
Health Benefits:
🌱 Chickpeas are rich in protein and dietary fiber, which aid in digestion and help keep you full longer. They're also a great source of iron, magnesium, and folate, essential for energy production and immune function.
🌱 Tofu provides high-quality plant protein and is rich in calcium and iron, which are vital for maintaining strong bones and healthy red blood cells.
🌱 Bell peppers offer a boost of vitamins A and C, important for immune health and skin vitality. They also contain antioxidants that help reduce inflammation.
🌱 Onions and garlic not only add flavor but also have compounds that support heart health and have anti-inflammatory properties.
🌱 Coriander is packed with antioxidants and has been linked to improved digestion and lower blood sugar levels.
🌱 Plant-based yogurt or mayo (if using yogurt) adds probiotics, which promote gut health.
🌱 Dill and lime juice contribute additional antioxidants and vitamin C, helping to support overall health.
This Chickpea-Tofu Salad Toast provides a perfect balance of macronutrients (protein, healthy fats, and carbohydrates) and micronutrients (vitamins and minerals), making it a nutrient-dense and wholesome meal.
Recipe:
Ingredients:
Your preferred brand of plant-based bread
Salad:
Finely chopped onion
Finely chopped green onion
Finely chopped tomato & cherry tomatoes
Finely chopped red & green bell peppers
Minced green chili (optional)
Minced coriander leaves
Salt, black salt, black pepper (to taste)
Lime juice (to taste)
Chickpea-Tofu Mix:
¾ cup boiled chickpeas
¾ cup chopped tofu (same size as chickpeas)
½ cup thick plant-based yogurt or mayo
6 tbsp dried dill
1-2 tbsp rice vinegar
¼ tsp plant-based sweetener (e.g., maple syrup)
½ minced garlic clove
Salt (to taste)
Instructions:
1. Prepare the Salad: In a bowl, mix all the salad ingredients.
2. Make the Chickpea-Tofu Mix: In another bowl, combine the chickpeas, tofu, yogurt or mayo, and remaining ingredients.
3. Assemble the Toast: Toast slices of bread, layer the salad, and top with the chickpea-tofu mix.
Enjoy the tasty, balanced, healthy and flavorful meal. 🫶🏼😋💚
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