Avocado Tartine

A tasty light meal for Vegans, Diabetics, Dairy Free and Nut Free diets.

Tartine is a French word meaning open sandwich and it also suggests bread with rich and elaborate toppings. This is a good description for this simple but delicious light meal. It is inspired by a lunch I enjoyed with a friend at Pain Quotidian in New York one cool November day. I started with a warm carrot soup followed with thinly sliced rye bread topped with texture and flavour in the avocado and seeds. This light meal is not seasonal because avocados are all year because the varieties have different growing seasons, and you can grow your own sprouts.

Diets for which Avocado Tartine is suitable:

Dairy Free, Diabetic, Gluten Free, Nut Free, Vegetarian and Vegan.


Preparation: 10 mins |Serves: 2*

4 slices bread (Gluten Free see notes)**
1 avocado, ripe
2 tbsp (¼ cup) chickpeas, cooked
2 tbsp pumpkin seeds
1 tbsp sunflower seeds***
1 tbsp lemon juice
¼ tsp salt
½ tsp black pepper, cracked
½ cup sprouts


MASH the avocado and spread on the bread.
SPRINKLE with chickpeas and seeds.
SQUEEZE a little lemon juice on each slice (this will delay the discolouring of the avocado) and add salt and pepper.
TOP with sprouts.


– Serve with mixed salad:
– Add crumbled feta if desired (not for Dairy Free or Vegan).


* Quantities in this recipe depend on the size of bread slice and spread of the avocado;
** Gluten Free bread for Gluten Free. For others try rye or a dense grain bread;
*** Add sesame seeds if no Nut Free guests.

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