Turkey burger with pepper yoghurt and wedges
A tender turkey burger with roasted pepper sauce and oven wedges.
About 50 min · 595 kcal · 40 g protein per serving
Chickpea and avocado smash on sourdough
Crushed chickpeas with avocado, lemon and feta on toasted sourdough.
By The foodose editorial team. Nutrition calculated from USDA FoodData Central. Checked on paper on 22 September 2026; not yet cooked in a test kitchen or photographed, so the times and yield are estimates. How we develop our recipes
What still needs a real kitchen
- Photograph the finished toast
- Time
- About 12 min
- estimated
- Serves
- 2
- see below
- Energy
- 505 kcal
- per serving
- Protein
- 21 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
Contains gluten, milk. Check the labels on packaged ingredients:
- sourdough bread. Bread often contains soya and can contain milk, egg or sesame; check the label.
- feta. Some feta is made with animal rennet; check the label if you are vegetarian.
Cooking steps
Drain and rinse the chickpeas and crush them roughly in a bowl with a fork, leaving at least half of them whole.
In a separate bowl, mash the avocado with the lemon juice until smooth.
Fold the two together with a spatula, turning rather than stirring, so the chickpeas stay recognisable.
Toast the sourdough bread well and spread the mixture thickly over it.
Break the feta into small pieces over the top and finish with the chopped chives.
The useful detail
Crush the chickpeas and mash the avocado in separate bowls. Worked together from the start they become a uniform green paste, and the point of the dish is that you can still tell what is in it.
Make it work for you
One serving is One slice of toast with half the smash. You can switch to a smaller portion in the ingredients above; it is three quarters of this, and it contains correspondingly less energy and protein. It is an option, not a goal.
Butter beans instead of chickpeas
Creamier and they crush almost too easily; use a light hand.
Per serving: about 40 kcal less, about the same protein, about 4 g less fat.
Cottage cheese instead of feta
Much milder and less salty, with more protein for the weight.
Per serving: about 30 kcal less, about 1 g more protein, about 4 g less fat.
Rye bread instead of sourdough
Denser and darker, and it holds a wet topping better.
Per serving: about 5 kcal less, about 1 g less protein, about the same fat.
Estimated nutrition
Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.
A twelve minute lunch with no cooking, where the chickpeas and the feta carry the protein and the avocado supplies the fat that makes it satisfying.
| Energy | 505 kcal |
|---|---|
| Protein | 21 g |
| Fat | 19 g |
| of which saturates | 6 g |
| Carbohydrate | 66 g |
| of which sugars | 9 g |
| Fibre | 14 g |
| Sodium | 1,020 mg |
Show calculation notes
Each ingredient’s weight is multiplied by its USDA FoodData Central values per 100 g. The whole recipe is added up and divided by 2. Raw weights are used for meat, fish and vegetables; beans and lentils are drained weights. All of the oil is counted as eaten. Added salt is not included; sodium from stock, bread, cheese and tinned food is.
| Ingredient | Weight used | Source | Energy | Protein |
|---|---|---|---|---|
| chickpeas | 300 g | FDC 173800Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids | 417 kcal | 21.1 g |
| avocado | 100 g | FDC 171705Avocados, raw, all commercial varieties | 160 kcal | 2.0 g |
| lemon juice | 15 g | FDC 167747Lemon juice, raw | 3 kcal | 0.1 g |
| sourdough bread | 100 g | FDC 172675Bread, french or vienna (includes sourdough)Calculated with FoodData Central's French or Vienna bread record, which it states includes sourdough. | 272 kcal | 10.8 g |
| feta | 60 g | FDC 173420Cheese, feta | 159 kcal | 8.5 g |
| chives | 10 g | FDC 169994Chives, raw | 3 kcal | 0.3 g |
| Whole recipe | Divided by 2 | 1014 kcal | 42.8 g |
Per serving the energy is rounded to the nearest 5 kcal, grams to the nearest whole gram and sodium to the nearest 10 mg. Calculation method 1.0, September 2026. How the calculation works.
Storage and reheating
- In the fridge
- The avocado browns within hours even with lemon juice, so this is best made and eaten at once. Crushed chickpeas keep 3 to 4 days on their own.
- Reheating
- Not needed; this is a cold topping on hot toast.
Checked against US Food and Drug Administration, Refrigerator and Freezer Storage Chart, USDA Food Safety and Inspection Service, Leftovers and Food Safety, FoodSafety.gov, Safe Minimum Internal Temperatures and FoodSafety.gov, Cold Food Storage Chart. UK guidance from the Food Standards Agency is shorter, at two days for most leftovers.
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