A chickpea breakfast with tomatoes and lime.

A breakfast can begin with something already in the cupboard.

A tin of cooked chickpeas, a couple of tomatoes and a little lime will make a warm pan of food. Add toast if you want it, or serve it with the rest of your breakfast.

The useful question is whether it fits your morning and leaves you with a meal you enjoy.

Makes: 2 modest portions, to serve as part of breakfast. Time: about 15 minutes. Quantities, yield and timing are estimates; this recipe has not yet been kitchen-tested.

What you need

• 1 can cooked chickpeas, about 400 g before draining; drain and rinse
• 2 medium tomatoes, diced
• 1 small shallot, finely chopped
• 2 teaspoons neutral cooking oil
• ¼ teaspoon ground cumin, optional
• 2–4 tablespoons water
• 1 tablespoon lime juice, or to taste
• A small handful of coriander, optional
• Black pepper, to taste
• Toast or another breakfast accompaniment, if wanted

Put it together

1. Wash the tomatoes under running water before cutting them. Warm the oil in a frying pan over medium heat.
2. Add the shallot and cook until softened. Stir in the cumin if using, then add the tomatoes and 2 tablespoons of water.
3. Cook until the tomatoes soften. Add the chickpeas and warm thoroughly, following their label instructions. Add more water if the pan is drying out.
4. Mash some of the chickpeas with a fork or the back of a spoon, leaving the rest whole. Aim for a spoonable mixture rather than a dry paste.
5. Remove from the heat. Add lime, pepper and coriander to taste, and serve straight away.

Let the rest of breakfast count

Chickpeas provide protein and fibre, but one ingredient does not decide whether a meal meets your needs. Adjust the portion and accompanying foods to your appetite. This is not a calculation of your personal protein requirement.

Use cooked canned chickpeas for this method. Dried chickpeas need a different preparation; do not add them straight to the pan.

Allergen note: check packaged ingredients and the bread you serve. Bread may contain wheat, soya, sesame or other allergens.

Try this: make the smaller batch first. If you enjoy it, keep a tin of chickpeas for another morning.

Reading behind this piece

• Health Canada: eat a variety of healthy foods
• FDA: preparing fresh produce safely

Original recipe concept developed for Everyday.

Nutrition totals have not been calculated.