Of which 5.8 g sugars and 3.4 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Fiber (chickpeas) · Plant protein (chickpeas) · Vitamin C (tomato)
Allergens gluten, sesame
Rye toast with chickpea spread
Toasted rye bread with a creamy spread of chickpeas, tahini and lemon.
Ingredients
- 2 slices rye bread (60 g / 2 oz)
- 130 g (4½ oz) cooked chickpeas
- 1 clove garlic (3 g)
- 20 g (¾ oz) tahini
- 1 lemon, juice only (30 g / 1 oz)
- 1 tbsp extra-virgin olive oil (10 g)
- ½ tsp ground cumin (1 g)
- cherry tomatoes, to decorate (30 g / 1 oz)
- salt and black pepper, to taste
Method
- Blend the chickpeas with the garlic, tahini, lemon juice and half the olive oil until creamy.
- Season with the cumin, plus salt and pepper to taste.
The full method (5 steps), Rico's tip, the Thermomix® or similar version, the variations and storage are in the ebook “Breakfasts”. The English edition is coming soon.
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