Pin A smoky, tangy, and protein-packed vegan dish featuring tender BBQ chickpeas piled onto crisp, golden toast—perfect for a quick lunch or light dinner.
When I first experimented with BBQ chickpeas on toast, I was amazed by how satisfying it was. It has quickly become my go-to meal for busy weekdays when I want both comfort and nutrition.
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, ½ tsp ground cumin, ½ 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.
- Cook Aromatics:
- 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.
- Mix Chickpeas:
- Add chickpeas, smoked paprika, cumin, black pepper, and a pinch of salt. Toss to coat, then stir in BBQ sauce.
- Simmer or Bake:
- For skillet version: Simmer for 5 to 7 minutes, stirring occasionally, until the sauce thickens and chickpeas are hot. For baked version: Spread BBQ-coated chickpeas on a parchment-lined baking sheet and bake for 15 minutes, stirring halfway, until slightly caramelized.
- Toast 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.
Pin This recipe is a family favorite on busy evenings, and everyone enjoys adding their own garnishes to customize each slice of toast.
Required Tools
Large skillet or frying pan, baking sheet (if baking), toaster or grill pan, chefs knife, cutting board
Allergen Information
Contains wheat in bread and soy if in BBQ sauce. Always check BBQ sauce and bread labels for hidden allergens.
Nutritional Information (per serving)
Calories: 340, Total Fat: 7 g, Carbohydrates: 55 g, Protein: 13 g
Pin This tasty toast is sure to become a staple in your kitchen. Enjoy it fresh for the best flavors and textures.
Recipe FAQ
- → How should the chickpeas be cooked for best flavor?
Simmer chickpeas in BBQ sauce with smoked paprika, cumin, and garlic until heated through and slightly thickened to infuse smoky, tangy flavors.
- → Can the chickpeas be baked instead of simmered?
Yes, spread BBQ-coated chickpeas on a baking sheet and bake at 200°C (400°F) for 15 minutes, stirring halfway for slight caramelization and depth.
- → What bread types work well for this dish?
Whole grain, sourdough, or gluten-free bread toasted until golden provides a sturdy and flavorful base for the chickpeas.
- → Are there garnish suggestions to enhance the dish?
Fresh cilantro, parsley, thinly sliced red onion, avocado slices, or a squeeze of lime add freshness and balance to the smoky chickpeas.
- → How can this dish be adjusted for more heat?
Add a pinch of chili flakes or a dash of hot sauce to the chickpeas during cooking for a spicier kick.