GUT-FRIENDLY AVOCADO AND MISO CHICKPEA TOAST
This quick and delicious gut-friendly recipe is packed with fibre, probiotics, and healthy fats to support digestion and overall gut health. The combination of miso (a fermented food) and fibre-rich chickpeas makes this dish both nourishing and satisfying. Plus, it takes just 10 minutes to prepare!
Why It’s Great for Your Gut
Miso is a probiotic that supports a healthy gut microbiome, chickpeas & sourdough bread are high in fibre, promoting digestion and feeding good gut bacteria, while avocado provides prebiotic fibre and healthy fats that aid digestion. Garlic help with gut balance, as it is a natural antimicrobial and a prebiotic, while lemon support digestion and provides vitamin C.
Serve: 2
Time: 10 minutes
Difficulty: easy
Ingredients
- 1 can chickpeas, drained and rinsed
- 1 ripe avocado
- 1 tbsp white miso paste (a great probiotic!)
- 1 tbsp extra virgin olive oil
- 1 tsp lemon juice (helps digestion)
- ½ tsp garlic powder (prebiotic benefits)
- ¼ tsp cumin (anti-inflammatory)
- 2 slices sourdough or whole grain bread (for fibre and gut-friendly fermentation)
- ½ tsp sesame seeds (optional, for crunch and extra nutrients)
- Fresh herbs (like basil or parsley) for garnish
Method
- Mash the avocado in a bowl and mix in the miso paste, lemon juice, and garlic powder. Stir until smooth.
- In a separate bowl, mash the chickpeas lightly with a fork, leaving some texture. Mix in the olive oil and cumin.
- Toast the bread until golden and crispy.
- Spread the creamy miso-avocado mixture onto the toast, then top with the mashed chickpeas.
- Garnish with sesame seeds and fresh herbs. Serve immediately and enjoy!
