EDAMAME AND SPINACH TOAST
This Edamame and Spinach Toast is a bright and nutritious option for breakfast or a light snack. Mashed edamame and finely chopped spinach create a protein-packed topping with a pop of green vibrancy and fresh flavour. Finished with a splash of lemon juice and served on a slice of whole-grain bread, this toast offers high fibre, plant-based protein and iron in every bite. It’s ideal for those seeking a wholesome and easy-to-make meal that’s light yet satisfying. Whether you’re fuelling up after a morning workout or looking for a quick midday boost, this recipe ticks all the boxes. With minimal ingredients and no cooking required beyond toasting the bread, it’s a fuss-free and nutrient-rich addition to any healthy eating plan.
RECIPE CATEGORY
Breakfast
SERVING SIZE
1
CUISINE
British
PREPARATION/TECHNIQUES
5 Ingredients or Less, No-Cook
OCCASION/HOLIDAY
Casual Dinner, Spring, Back to School, Picnic, Summer, Mother’s Day
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan, Vegetarian, Dairy-Free, Low Fat, High Fibre, Quick & Easy
DISH TYPE
Sandwich
INGREDIENTS
There are the following ingredients for Edamame and Spinach Toast:
- ¼ cup edamame, shelled and lightly mashed
- 1 tbsp fresh spinach, finely chopped
- 1 slice of whole-grain bread
- 1 tsp fresh lemon juice
- Pinch of salt (optional)
FULL NUTRITIONAL INFORMATION
- Calories: 111.6 kcal
- Fat: 2.7 g
- Saturated Fat: 0.3 g
- Carbohydrate: 15.4 g
- Sugar: 2.7 g
- Fiber: 3.6 g
- Sodium: 153.2 mg
- Protein: 7.3 g
- Calcium: 50.2 mg
- Iron: 1.4 mg
- Potassium: 225.5 mg
PREPARATION
These steps are followed for the preparation of Edamame and Spinach Toast:
- Toast The Bread: Lightly toast one slice of whole-grain bread until golden and crisp.
- Mash The Edamame: Using a fork or small food processor, mash ¼ cup of edamame until it forms a coarse paste.
- Add Spinach: Stir 1 tablespoon of chopped spinach into the mashed edamame until evenly combined.
- Season And Brighten: Mix in 1 teaspoon of lemon juice. Add a pinch of salt if desired.
- Assemble The Toast: Spread the edamame-spinach mixture evenly over the toasted bread.
- Serve Immediately: Enjoy warm or at room temperature for the best texture and flavour.
PREP TIME
5 minutes
COOKING TIME
2 minutes
TIPS
Here are some helpful tips for Edamame and Spinach Toast:
- Use Frozen Edamame: If using frozen edamame, thaw it in warm water for 2 to 3 minutes before mashing.
- Toast to Preference: Adjust the crispiness of the toast to suit your taste. Firmer toast supports the spread better.
- Optional Garnish: Sprinkle sesame seeds or chilli flakes on top for extra flavour and visual appeal.
- Advance Prep: You can mash the edamame and mix it with spinach the night before, then refrigerate it, ready to spread in the morning.
- Double the Recipe: This dish can be easily scaled up for more servings, making it ideal for busy mornings or light brunches.
VARIATIONS
- Add Avocado: Mash 2 tablespoons of ripe avocado with the edamame for a creamier texture and extra healthy fats.
- Boost Protein: Add a tablespoon of hummus or tahini to the mixture for an extra boost of plant-based protein.
- Gluten-Free Version: Use gluten-free bread to make this suitable for gluten-intolerant diets.
- Spicy Twist: Add a dash of sriracha or chopped jalapeños for a kick of heat.
- Leafy Substitutes: Replace spinach with chopped rocket, kale or coriander for a different flavour profile.
PREPPING AND STORAGE
- Short-Term Storage: The edamame-spinach spread can be prepared in advance and stored in an airtight container in the fridge for up to 2 days.
- Avoid Freezing: Due to the water content of spinach and the texture of edamame, freezing is not recommended as it may become watery or mushy upon thawing.
- Assemble Fresh: Always toast the bread and assemble the toast fresh just before serving to prevent sogginess.
- Meal Prep Tip: Make a small batch of the mash and portion it out to enjoy with toast, crackers or wraps across multiple meals.