AVOCADO AND SUN-DRIED TOMATO TOAST
Avocado and Sun-Dried Tomato Toast is a simple yet flavourful dish that delivers a perfect combination of creaminess, tanginess and crunch. The richness of mashed avocado is elevated by the deep, slightly sweet notes of sun-dried tomatoes, while a touch of lemon juice enhances the freshness of the flavours, served on a slice of toasted whole grain bread. This dish is not only delicious but also packed with essential nutrients, including healthy fats, fibre and antioxidants. Perfect for a quick breakfast, light lunch or a nourishing snack, this toast is versatile and easy to prepare. Avocado provides heart-healthy monounsaturated fats, while sun-dried tomatoes add a concentrated dose of vitamins and minerals. Whether you’re looking for a plant-based meal or a high-fibre snack, this toast is a satisfying and wholesome choice that can be enjoyed any time of the day.
RECIPE CATEGORY
Breakfast, Lunch, Snack, Brunch, High-Fibre Meal
SERVING SIZE
1 serving
CUISINE
Mediterranean, European, American
PREPARATION/TECHNIQUES
No-Cook, Quick & Easy, High-Fibre
OCCASION/HOLIDAY
Healthy Eating, Summer Brunch, Light Meal, Everyday Quick Snack
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan, Vegetarian, High Fibre, Low Cholesterol, Quick & Easy, Heart-Healthy
DISH TYPE
Sandwich, Open-Faced Toast, High-Fibre Snack
INGREDIENTS
- 1 slice whole grain bread
- ¼ avocado, mashed
- 1 sun-dried tomato, chopped
- 1 tsp lemon juice
- Pinch of sea salt (optional)
- Freshly ground black pepper (optional)
- Red pepper flakes (optional) for spice
FULL NUTRITIONAL INFORMATION
- Calories: 180 kcal
- Protein: 5g
- Carbohydrates: 18g
- Fibre: 6g
- Fat: 10g
- Saturated Fat:5g
- Cholesterol: 0mg
- Sodium: 120mg
- Sugar: 2g
- Vitamin E: 10% DV
- Potassium: 15% DV
- Iron: 6% DV
PREPARATION
- Toast The Bread: Lightly toast the whole grain bread until golden brown and crisp. This helps to enhance its texture and prevents it from becoming soggy when topped with the mashed avocado.
- Mash The Avocado: Using a fork, mash the avocado in a small bowl until smooth but slightly chunky for texture. Stir in the lemon juice to keep it fresh and prevent browning.
- Spread The Avocado Mixture: Evenly spread the mashed avocado over the toasted bread, making sure to cover the entire surface.
- Add The Sun-Dried Tomato: Sprinkle the chopped sun-dried tomato on top of the avocado layer.
- Season: Lightly sprinkle sea salt, black pepper or red pepper flakes if desired for additional flavour.
- Serve Immediately: Enjoy fresh as a standalone dish or with a side of greens, fresh fruit or a smoothie for a complete meal.
PREP TIME
5 minutes
COOKING TIME
None
TIPS
- Choose Ripe Avocados: A ripe avocado should yield slightly when pressed. If your avocado is too firm, leave it at room temperature for a day or two to ripen.
- Prevent Avocado From Browning: The lemon juice not only enhances the flavour but also slows oxidation, keeping the avocado vibrant for longer.
- For Extra Crunch: Add pumpkin seeds, sunflower seeds or crushed walnuts for a nutty texture.
- Enhance Flavour: Sprinkle nutritional yeast for a cheesy taste or drizzle with balsamic glaze for extra depth.
- Make It Heartier: Top with a poached egg for added protein or layer with fresh spinach for extra greens.
- Control Saltiness: If using jarred sun-dried tomatoes packed in oil, drain excess oil to avoid overpowering the dish with salt.
VARIATIONS
- Gluten-Free Option: Use gluten-free bread or rice cakes as the base.
- Dairy-Free Alternative: This dish is naturally dairy-free but can be made creamier by adding a dollop of hummus or tahini.
- Spicy Kick: Mix a little sriracha into the mashed avocado for an extra kick of heat.
- Mediterranean-Inspired: Add crumbled feta and a drizzle of extra virgin olive oil for Mediterranean flavours.
- Protein Boost: Add grilled tofu slices or chickpeas for more plant-based protein.
- Extra Freshness: Add thinly sliced cucumber, radishes or cherry tomatoes for added crunch and vibrancy.
PREPPING AND STORAGE
- Refrigeration: Store extra mashed avocado in an airtight container with a squeeze of lemon juice to prevent browning. Consume within 1 day.
- Meal Prep: Pre-chop sun-dried tomatoes and store them separately in an airtight container for quick assembly.
- Storage Tip: Keep the toast and toppings separate until ready to eat to maintain the best texture.
- Not Suitable For Freezing: Avocado does not freeze well and may develop a mushy texture when thawed.
- Packing For Work: Toast the bread in advance and store the avocado mash and sun-dried tomatoes separately. Assemble just before eating.