Chickpea Tomato Bruschetta Recipe

I made Chickpea Tomato Bruschetta the other day as a light lunch for me.  Farmer Fred usually says no thank you to anything with legumes.  However once he gave these delicious protein packed snacks/appetizers a taste he quickly came back for 2nd, 3rds and more.  He said they were the best chickpeas he ever had.  So if you have a dedicated carnivore in your house who is willing to occasionally step out of their culinary comfort zone give these to them.  They might be like Farmer Fred and like them.

Chickpea Tomato Bruschettao will also level up your appetizer game.  This Chickpea Tomato Bruschetta combines the rustic charm of traditional bruschetta with the protein-packed goodness of chickpeas and the juicy freshness of ripe tomatoes and herbs transforming these ingredients into a mouthwatering starter that’s perfect for any occasion.

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What you will Learn

In this chickpea tomato bruschetta recipe blog, you’ll discover:

  • The perfect blend of flavors: How to combine chickpeas and tomatoes for a delicious twist on classic bruschetta.
  • Texture mastery: Techniques to achieve the ideal balance between crispy bread and creamy topping.
  •  Time-saving tips: Quick preparation methods that don’t compromise on taste.
  • Nutritional benefits of Chickpeas: Why this protein-packed vegetarian appetizer is a healthy choice for a longevity diet.
  • Customization options: Ways to adapt the recipe to your taste preferences or dietary needs.
  • Serving suggestions: Creative ideas for presenting your bruschetta.

SIS Tip - Simple is Smart

Save coin and can your legumes.  When you can your legumes make sure you use organic legumes and follow the Ball Blue Book of Canning guidelines to make sure you home canned legumes are safe.  Home canned organic legumes are also healthier and don’t forget to use filtered water. 

Chick Peas nutrition

Chickpeas can be Important for Longevity

What makes this recipe important for longevity is the star ingredient: chickpeas. These protein rich legumes are not just delicious; they’re also nutritious. Chickpeas are rich in fiber, protein, and essential nutrients like iron, magnesium, and folate.

Studies have shown that people who regularly consume legumes like chickpeas may have a better chance of aging well and maintaining a healthy body weight.  Legumes were a big part of our blue zone diet.  My mom always had a big pot of legumes soaking on the back burner of the stove just waiting for her to prepare them for the next meal.  

The high fiber content in chickpeas also aids in digestion and helps reduce inflammation, strengthen the immune system, and lower the risk of various age-related diseases. Moreover, chickpeas can regulate blood sugar levels, and support the proper functioning of the nervous system thus helping to prevent dementia.

ingredients for chickpea tomato bruschetta

Ingredients for Chickpea Tomato Bruschetta

  • Whole Grain Sourdough Bread or Baguette: Make a batch of Sourdough Bread ahead of time and you will have a loaf and a baguette. 
  • Fresh Organic Tomatoes
  • Chickpeas:  home canned
  • Garlic Cloves:  Roast up a head of garlic and use 2 or 3 cloves.
  • Lemon Juice:  Fresh squeeze a half of a lemon.
  • Olive Oil:  Use extra virgin olive oil or herb infused olive oil.
  • Mediterranean Seasoning: Mix up a large batch of Mediterranean Seasoning and you will have it to use for roasted veggies, dips, and salad dressings.
  • Fresh Organic Basil
  • Fresh Organic Parsley
chickpea tomato bruschetta

Step by Step Instructions for Chickpea Tomato Brushetta

Toast the Bread

  • Preheat the Oven to 400 degrees F.   While heating the oven, slice the baguette into 1/2-inch thick pieces.
  • Mix the Mediterranean seasoning into the olive oil and lightly brush both sides of the bread pieces with the mixture. To make cleanup easier, put the pieces on a parchment-lined baking sheet.
  • Toast the bread in the oven until it is crispy and browned.

Marinate the Tomatoes.

  • While the bread is toasting, dice up your organic tomatoes. Leave the juice and seeds on the cutting board. Add some herb-infused or garlic-infused olive oil. If you don’t have herb-infused, you can use plain olive oil.
  • If you make some herb-infused olive oil, you will make it a staple of your panty. The same goes for garlic-infused olive oil. Soo good. 
  • Add the fresh chopped basil and parsley, salt and pepper to taste.  Set aside to marinate while you make the chickpea spread.

Make the Chickpea Spread:

  • Rinse and drain the chickpeas.  Add one and a half cups to the twister jar of a Blendtec blender. 
  • Add the garlic, lemon juice, salt, and pepper. Blend until it resembles a thick spread.

Assemble the Chickpea Tomato Brushetta.

  • Spread the chickpea spread on the pieces of the toasted baguette.  Top with the tomatoes and a few whole chickpeas. 
  • Drizzle with a little Balsamic Glaze and serve immediately.

 

chickpea tomato bruschette

FAQ for Chickpea Tomato Bruschetta

Can I make this bruschetta ahead of time?

Yes, you can prepare the chickpea tomato topping in advance. Store it in an airtight container in the refrigerator for up to 24 hours. However, to maintain the bread’s crispness, toast the bread and assemble the bruschetta just before serving.

Is there a gluten-free option for this recipe?


Absolutely! The chickpea tomato topping is naturally gluten-free. To make the entire dish gluten-free, simply use gluten-free bread or crackers instead of traditional baguette slices as the base.

How long does the chickpea tomato topping stay fresh in the refrigerator?


When stored properly in an airtight container, the chickpea tomato topping can stay fresh in the refrigerator for 3-4 days. However, for the best flavor and texture, it is recommended that it be consumed within 1-2 days.

Can I use canned chickpeas instead of cooking them from scratch?


Yes, canned chickpeas are a great time-saving option for this recipe. Drain and rinse them thoroughly before use. If you prefer, you can warm them slightly to enhance their flavor and texture.

What are some good bread alternatives for serving this bruschetta?

If you want to try something different from the traditional baguette, consider these alternative

    • Pita chips for a crunchier option
    • Cucumber slices or bell pepper halves for a low-carb version
    • Grilled polenta rounds for a unique twist
    • Toasted focaccia for a softer, more flavorful base.
chickpea tomato bruschetta

Thank you for visiting my social media sites, where you’ll find more about the four pillars of longevity: Nutrition, Exercise, Sleep, and Connection. I read all of your comments, so thank you for sharing your thoughts, ideas, and suggestions. Little changes today will make a big difference tomorrow.

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Chickpea Bruschetta

This delightful appetizer combines creamy mashed chickpeas, fresh herbs, and zesty lemon on crispy toasted bread for a healthy, vegan-friendly
Servings 16 pieces
Prep Time 20 minutes
Total Time 20 minutes

Ingredients

Bruschetta Bread

  • 1 Wholegrain sourdough baguette* or regular bakery baguette.
  • 3 tbsp organic extra virgin olive oil
  • 1 tsp Mediterranean seasoning mix**

Bruschetta Topping

  • 1 can organic chickpeas, drained and rinsed (2 cups)
  • 2 cloves roasted garlic***
  • 1 Tbsp fresh squeezed lemon juice
  • 2 tbsp extra virgin organic olive oil
  • 2 cups chopped tomatoes
  • 2 tbsp chopped fresh parsley
  • ¼ cup chopped fresh basil
  • salt and pepper to taste
  • balsamic glaze for drizzling

Instructions

Bruschetta Bread

  • Preheat the oven to 400℉
  • Slice the baguette on the diagonal into 1/2 inch thick slices.
    pieces of bread on a baking sheet
  • Mix the Mediterranean Seasoning Mix into the olive oil.
  • Lightly brush both sides of the baguette slices with the olive oil/herb mixture..
    brushing olive oil on bread
  • Arrange in a single layer on a large parchment lined baking sheet. You may need 2 baking sheets depending on the size of your baking sheet. The parchment makes cleanup a breeze.
  • Bake on the middle rack for 6-9 minutes or until golden brown and crispy. Set aside.
    toasted pieces of bread on a baking sheet

Mashed Chickpeas

  • Add 1 ½ cups of the chickpeas in the twister jar of a Blendtec blender. Set the other 1/2 cup aside.
  • Add the olive oil, garlic, lemon juice, salt and pepper to taste.
  • Blend Pulse several times until it forms a thick spread.
    chickpea tomato bruschetta

Bruschetta Tomato Topping

  • Dice the tomatoes and add to a bowl leaving the seeds and juice on the cutting board.
    chickpea tomato bruschetta
  • Dice the parsley and basil and add to the tomatoes. Mix. and set aside.

Assemble the Bruschetta

  • Spread a layer of the chickpea mixture on the toasted bread.
    chickpea tomato bruschetta
  • Top with the tomato and herb mixture
    chickpea tomato bruschetta
  • Add a few whole chickpeas to each piece of Bruschetta using the the 1/2 cup you set aside. Drizzle with a little balsamic glaze.
    chickpea tomato bruschetta
  • Place on a serving platter and garnish with parsley and basil. Serve immediately.
    rustic chickpea tomato bruschetta

Video

Notes

*Whole-grain sourdough baguettes may be difficult to find. You can use a regular baguette or make your own with this recipe.   The regular baguette won't be as gut friendly as the sourdough.
**recipe for Mediterranean Seasoning Mix.   You can also substitute Italian seasoning mix.
*** can substitute fresh finely minced garlic.
Calories: 170kcal
Course: Appetizer
Cuisine: Italian
Keyword: bruchetta, chickpea recipe, gut healthy food, healthy longevity recipe, longevity recipe

Nutrition

Serving: 2pieces | Calories: 170kcal | Carbohydrates: 9g | Protein: 2g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 140mg | Potassium: 80mg | Fiber: 1g | Sugar: 1g | Vitamin A: 77IU | Vitamin C: 4mg | Calcium: 27mg | Iron: 1mg

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