Hey there, food lovers! Are you ready for a flavor explosion that's both quick and nutritious? I've been in a whirlwind lately, juggling a big project, but that doesn't mean my meals have to suffer. Quite the opposite! I’m thrilled to share my latest obsession: Mediterranean Sunshine Toast. It’s not just delicious; it’s a nutritional powerhouse packed with about a third of your daily protein needs in just half a serving.
This recipe is a lifesaver when time is tight, and it has quickly become a staple in my kitchen. Duncan and I have given it the double thumbs up, so it’s definitely blog-worthy! I call it 'Mediterranean' because of that secret ingredient: cinnamon in the tomato sauce. It might sound unconventional, but trust me, it's a game-changer! That little hint of warm spice combined with sweet tomatoes is pure magic.
Then come the plump, juicy Kalamata olives – they add a burst of salty goodness that perfectly complements the sweet sauce. And let's not forget the base of this masterpiece: toasted sourdough. The crunch against the soft, melt-in-your-mouth chickpeas is pure perfection.
So, grab your aprons and let's get cooking!
Mediterranean Sunshine Toast
Yields: 2-3 servings Prep time: 5 minutes Cook time: 30 minutes
Ingredients:
- 2 tablespoons olive oil
- 3 small shallots, finely diced
- 2 large garlic cloves, finely diced
- ½ teaspoon smoked paprika
- ½ teaspoon sweet paprika
- ½ teaspoon cinnamon (or cumin for a different twist)
- ½ teaspoon salt
- ½ - 1 teaspoon sugar, to taste
- Black pepper, to taste
- 1 x 400g tin of peeled plum tomatoes, or 2 large tomatoes (skinned)
- 2 cups cooked chickpeas
- 4-6 slices of crusty bread (gluten-free if needed), toasted
- Fresh parsley and/or dill, to garnish (optional)
- A handful of pitted Kalamata olives, to garnish (optional)
Instructions
- Heat olive oil in a medium pan over medium heat.
- Add diced shallots and sauté until translucent, stirring occasionally. Add garlic and continue to sauté until shallots are completely translucent and garlic is softened.
- Add all spices to the pan. Mix well with the onion and garlic, and gently fry for 1-2 minutes, stirring constantly to release their aromas.
- Squash the tinned tomatoes or roughly chop fresh tomatoes before adding them to the pan with a couple of tablespoons of water. Simmer on low-medium heat until the sauce thickens.
- Stir in the cooked chickpeas, and let them warm through in the sauce. Season with salt, sugar, and black pepper to taste.
- Serve the chickpea mixture on toasted bread, and garnish with fresh herbs and a few black olives.
Tips for Success
- Spice it Up: Feel free to experiment with other spices like a pinch of red pepper flakes for some heat.
- Bread Love: Using good quality bread is key! Sourdough adds a delightful tang and crunch.
- Make it a Bowl: For a variation, try serving the chickpeas over a bed of quinoa or brown rice for a complete meal.
- Herb Garden: Don't hesitate to use whatever fresh herbs you have on hand – oregano, thyme, or even a sprinkle of mint would be delightful.
- Leftover Magic: The chickpea mixture can be stored in the fridge for up to 3 days and used to top jacket potatoes or as a wrap filling.
Nutritional Information (per serving)
- Calories: Approximately 480
- Sugars: 16 g
- Fats: 15 g
- Saturates: 2 g
- Proteins: 19 g
- Carbs: 69 g
So there you have it – a simple, healthy, and ridiculously tasty Mediterranean Sunshine Toast that’s perfect for any time of the day. Let me know how you make this recipe your own in the comments below, and don’t forget to tag me in your creations on Instagram!
Happy cooking!