BLACK BEAN AND AVOCADO TOAST

BLACK BEAN AND AVOCADO TOAST

Black Bean and Avocado Toast is a simple, energising and nutrient-dense recipe perfect for busy mornings, light lunches or anytime snacks. A slice of whole-grain bread serves as the hearty base for creamy mashed avocado and lightly seasoned black beans, enhanced with zesty lime juice and a hint of chilli flakes. This vibrant, fibre-rich combination offers healthy fats, plant-based protein and essential nutrients in each bite. It’s not only satisfying but also takes under 10 minutes to prepare, making it ideal for time-pressed days. Whether you’re aiming to fuel your day, recover post-workout or enjoy a healthy mid-afternoon boost, this toast delivers flavour and sustenance in equal measure. With endless opportunities for customisation, it’s a versatile and refreshing way to upgrade your toast game.

RECIPE CATEGORY

Snack

SERVING SIZE

1

CUISINE

Latin American

PREPARATION/TECHNIQUES

No-Cook, 5 Ingredients or Less, One-Pot Wonders

OCCASION/HOLIDAY

Back to School, Casual Dinner, Cinco de Mayo, Spring, Summer, Picnic

SPECIAL CONSIDERATION/DIETARY CONCERNS

Vegan, Dairy-Free, High Fibre, Quick & Easy, Healthy, Low Fat, Wheat/Gluten-Free

DISH TYPE

Bread, Sandwich, Energy Bars, Oatmeal / Porridge, Tacos & Wraps

INGREDIENTS

• 1 slice of whole-grain bread

• ¼ cup black beans

• ¼ avocado

• 1 tsp lime juice

• Pinch of chilli flakes

FULL NUTRITIONAL INFORMATION

• Calories: 325.3 kcal

• Fat: 9.3 g

• Saturated Fat: 1.5 g

• Carbohydrate: 47.8 g

• Sugar: 3.3 g

• Fiber: 13.1 g

• Sodium: 118.1 mg

• Protein: 15.4 g

• Calcium: 96.8 mg

• Iron: 3.5 mg

• Potassium: 1037.4 mg

PREPARATION

• Toast The Bread: Toast the slice of whole-grain bread to your preferred level of crispness.

• Mash the Avocado: In a small bowl, mash the avocado with the lime juice until smooth and creamy.

• Season The Black Beans: Lightly mash black beans in a separate bowl with a pinch of chilli flakes.

• Assemble The Toast: Spread the mashed avocado evenly over the toast.

• Layer The Beans: Spoon the seasoned black beans on top of the avocado layer.

• Finish And Serve: Add an extra sprinkle of chilli flakes or a squeeze of lime juice if desired. Serve immediately.

PREP TIME

4 minutes

COOKING TIME

2 minutes

TIPS

• Use a Ripe Avocado: A soft, ripe avocado ensures a smooth texture and better spreadability.

• Warm the Beans Slightly: If desired, heat the beans for a few seconds to achieve a comforting warm topping.

• Avoid Soggy Toast: Assemble just before eating to keep the toast from becoming soggy.

• Mash To Preference: Leave some chunks in the beans and avocado for more texture.

• Add A Crunch Element: Top with seeds or finely chopped red onion for extra texture and bite.

VARIATIONS

• Add Fresh Herbs: Sprinkle with chopped coriander or parsley for a burst of freshness.

• Top With Veggies: Add sliced cherry tomatoes, radishes or cucumber for colour and crunch.

• Swap The Legume: Replace black beans with chickpeas, white beans or lentils.

• Turn It Into A Meal: Add a side of roasted sweet potato or a salad for a fuller plate.

• Spice It Up: Mix in cayenne pepper or smoked paprika with the beans for a bolder flavour.

PREPPING AND STORAGE

• Best Eaten Fresh: This recipe is best enjoyed immediately to retain toast crispness.

• Short-Term Storage: You can prep mashed beans and avocado separately and refrigerate in airtight containers for up to 24 hours.

• Prevent Avocado Browning: Add extra lime juice and cover the surface tightly with cling film.

• Avoid Freezing: Freezing is not recommended due to changes in the texture of beans and avocado.

• Make-Ahead Option: Toast the bread and store it separately; assemble when ready to eat for added convenience.