Breakfast & brunch · 2 servings

Warm chickpea & tomato breakfast toast

Name: Warm chickpea & tomato breakfast toast
Prep time: 15 min
Total time: 20 min
Yield: 2 servings
Ingredients: Canned chickpeas, drained — 240 g; Tomato, raw — 250 g; Vegan wholemeal bread, before toasting — 160 g; Olive oil — 10 g; Lemon juice — 15 g

Soft chickpeas and tomatoes spooned onto wholemeal toast.

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At a glance

Vegan · 15 minutes active preparation · 20 minutes total · meal

Method range: 1–4 servings.

Contains: wheat, gluten. Check individual packaging and cross-contact information; this is not an allergy-safety guarantee.

Estimated per serving

Energy: 1648 kJ
Protein: 16.7 g
Carbs: 51.2 g
Fat: 9.5 g

Iron: 4.0 mg
Calcium: 175.7 mg
Folate: 347.2 µg
Vitamin C: 20.1 mg

* Partial ingredient data. Additional cooking losses may not be included. Open recipe for all vitamins, minerals and calculation notes.

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Calculation limitations

Further heating in this recipe is not covered by the food record or a reviewed cooking factor. Reported contributions remain estimates.
Showing the last validated catalogue calculation while updated data is reviewed.

Ingredients

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Nutrition weights for 2 servings. Changing the batch size keeps the per-serving nutrition the same.

Canned chickpeas, drained240 g
Tomato, raw250 g
Vegan wholemeal bread, before toasting160 g
Olive oil10 g
Lemon juice15 g

Method

Choose wholemeal bread whose ingredient label is vegan. Drain the chickpeas and weigh them. Wash and dice the tomatoes.
Warm the measured oil in a large frying pan over medium heat. Add the tomatoes and chickpeas. Stir for 6–8 minutes until the chickpeas are hot and the tomatoes have softened; mash a few chickpeas to thicken the mixture.
Weigh the bread before toasting, then toast it. Take the pan off the heat and stir in the lemon juice. Divide the bread into two equal portions and spoon all the chickpea mixture over it. No additional salt is included.

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Nutrition

Show amountsAU/NZ reference profile

Macros and selected micronutrients. Select a nutrient to see which ingredients supply it.

Overview, per serving
Nutrient	Amount	Reference comparison
	1648 kJCooking estimate incomplete	—
	16.7 gCooking estimate incomplete	—
	9.5 gCooking estimate incomplete	—
	13.9 gCooking estimate incomplete	56%AI · reported contribution only
	51.2 gCooking estimate incomplete	—
	176 mgCooking estimate incomplete	18%RDI · reported contribution only
	50 µgCooking estimate incomplete	33%RDI · reported contribution only
	4.0 mgCooking estimate incomplete	22%RDI · reported contribution only
	0.00 µgCooking estimate incomplete	0%RDI · reported contribution only
	347 µgCooking estimate incomplete	87%RDI · reported contribution only
	20.1 mgCooking estimate incomplete	45%RDI · reported contribution only

Estimates from the identified food records, including dated product labels where specified. “Not reported” is unknown; partial totals may be incomplete. Whole-batch amounts are not compared against one person’s daily reference. Per-serving percentages compare one serving with daily RDI/AI targets for Women 31–50 years, not upper limits. Values use foods in their recorded states; additional cooking losses are not modelled unless you select a supported method when editing ingredients.

About this recipe

Editorially reviewed; not kitchen tested. Bread is weighed before toasting; check the pack is vegan. Reheating and toasting remain unadjusted in nutrient estimates.

TraceMeal original recipes · Original TraceMeal text; nutrient data retain their source terms

Independently drafted for TraceMeal, September 2026. Editorially checked; not kitchen tested.

Calculation assumptions & recipe adaptations

Independently composed original TraceMeal instructions, September 2026. Editorial and ingredient mapping review only; not kitchen tested.

Edible grams; no unmeasured toppings, seasoning or salt. All measured oil is assumed retained. Further heating is flagged as unresolved where no suitable cooking model is available. Bread is weighed before toasting; check the pack is vegan. Reheating and toasting remain unadjusted in nutrient estimates.

Canned chickpeas, drained: Weighed edible grams in the listed state.
Tomato, raw: Weighed edible grams in the listed state.
Vegan wholemeal bread, before toasting: Weighed edible grams in the listed state.
Olive oil: Weighed edible grams in the listed state.
Lemon juice: Weighed edible grams in the listed state.

AFCD attribution, data & methods

Food matches used for nutrition

Canned chickpeas, drained: Chickpea, canned, drained
Tomato, raw: Tomato, common, raw
Vegan wholemeal bread, before toasting: Bread, from wholemeal flour
Olive oil: Oil, olive
Lemon juice: Juice, lemon