Save 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.
I first made BBQ chickpeas on toast for my family as a fun twist on classic beans on toast. Everyone loved how flavorful and satisfying it was, especially with all the colorful toppings. It has become our go-to lunch when we need something fast but hearty.
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: 4–8 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 (optional):
- 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 2–3 minutes until softened. Add garlic and cook for 1 minute.
- Season chickpeas:
- Add chickpeas, smoked paprika, cumin, black pepper, and a pinch of salt. Toss to coat, then stir in BBQ sauce.
- Skillet version:
- Simmer for 5–7 minutes, stirring occasionally, until the sauce thickens and chickpeas are hot.
- 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:
- Pile BBQ chickpeas generously onto each toast. Top with optional garnishes such as fresh herbs, red onion, avocado, or a squeeze of lime.
- Serve:
- Serve immediately.
Save My kids love helping with this meal, from tossing chickpeas in the sauce to choosing their own toppings. We laugh and chat around the kitchen island, making lunch together feel like a fun family event.
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, use gluten-free bread if needed), soy (possibly in BBQ sauce); always check bread and sauce labels for hidden allergens.
Nutritional Information
Per serving: 340 calories, 7 g total fat, 55 g carbohydrates, 13 g protein.
Save Enjoy these BBQ chickpeas on toast for a simple, satisfying, and affordable meal. They're perfect for busy days and always packed with flavor.
Recipe Guide
- → Can I bake the chickpeas instead of cooking on the stove?
Yes, baking the BBQ-coated chickpeas at 200°C (400°F) for 15 minutes enhances caramelization and deepens the smoky flavor.
- → What bread works best for this dish?
Whole grain, sourdough, or gluten-free bread varieties toast well and complement the smoky chickpeas.
- → How can I add more heat to the chickpeas?
Incorporate chili flakes or hot sauce into the chickpeas while cooking to boost spiciness.
- → Are there any garnish suggestions to enhance flavor?
Fresh cilantro, parsley, sliced red onion, avocado, and lime wedges brighten the dish with fresh, zesty notes.
- → Can this dish be prepared ahead of time?
Yes, cooked chickpeas can be stored refrigerated for up to 3 days, making it convenient for meal prep.