Save to Pinterest A smoky, tangy, and protein-packed vegan dish featuring tender BBQ chickpeas piled onto crisp, golden toast—the perfect option for a quick lunch or light dinner.
I first tried BBQ chickpeas on toast when I was searching for a speedy and comforting meal that didn&t sacrifice nutrition or taste. The fun twist on classic beans and toast became an instant hit at home.
Ingredients
- Chickpeas & Sauce: 2 x 400 g (14 oz) cans chickpeas, drained and rinsed; 1 cup BBQ sauce (vegan, store-bought or homemade); 1 tbsp olive oil; 1 small red onion, finely diced; 2 cloves garlic, minced; 1 tsp smoked paprika; 1/2 tsp ground cumin; 1/2 tsp black pepper; Salt, to taste
- Toast: 4 to 8 slices whole grain or sourdough bread; Vegan butter or olive oil, for toasting
- Garnish (optional): Fresh cilantro or parsley, chopped; Thinly sliced red onion; Sliced avocado; Lime wedges
Instructions
- Prep & Oven:
- Preheat oven to 200°C (400°F) if baking chickpeas.
- Saute:
- Heat olive oil in a large skillet over medium heat. Add diced onion and cook for 2 to 3 minutes until softened. Add garlic and cook for 1 minute.
- Spice & Sauce:
- Add chickpeas, smoked paprika, cumin, black pepper, and a pinch of salt. Toss to coat, then stir in BBQ sauce.
- Skillet Cooking:
- For skillet version: Simmer for 5 to 7 minutes, stirring occasionally, until the sauce thickens and chickpeas are hot.
- Baked Chickpeas:
- For baked version: Spread BBQ-coated chickpeas on a parchment-lined baking sheet and bake for 15 minutes, stirring halfway, until slightly caramelized.
- Toasting Bread:
- Meanwhile, toast bread slices in a toaster or on a skillet with a little vegan butter or olive oil until golden.
- Assemble & Serve:
- Pile BBQ chickpeas generously onto each toast. Top with optional garnishes such as fresh herbs, red onion, avocado or a squeeze of lime. Serve immediately.
Save to Pinterest This meal often brings our family together on busy evenings. There&s something about the smoky aroma and the golden toast that sparks lively conversation around the table.
Required Tools
Large skillet or frying pan, baking sheet (if baking), toaster or grill pan, chef&s knife, cutting board.
Allergen Information
Contains wheat (from bread; use gluten-free bread if needed) and possibly soy (check BBQ sauce ingredients). Always check labels for hidden allergens.
Nutritional Information
Per serving: Calories 340, Total Fat 7 g, Carbohydrates 55 g, Protein 13 g.
Save to Pinterest Enjoy BBQ chickpeas on toast fresh and warm for the best texture. Let your favorite toppings shine!
Recipe Questions & Answers
- → Can I bake the chickpeas instead of cooking them on the stove?
Yes, spreading the BBQ-coated chickpeas on a baking sheet and baking for 15 minutes caramelizes them nicely and intensifies the smoky flavor.
- → What type of bread works best for this dish?
Whole grain or sourdough bread provide a sturdy, flavorful base that crisps well, but gluten-free options can be used as needed.
- → How can I add extra heat to the chickpeas?
Adding chili flakes or a splash of hot sauce to the chickpeas during cooking will add a pleasant spicy kick.
- → Are there optional garnishes to enhance the flavor?
Fresh cilantro, parsley, thinly sliced red onion, avocado, and lime wedges all add freshness and balance to the smoky chickpeas.
- → Can this dish be prepared ahead of time?
Yes, the chickpeas can be made in advance and refrigerated for up to three days, allowing for quick assembly when ready to serve.