The vegan avocado toast, in its numerous variations, is an extremely tasty and versatile recipe, making it an excellent choice for those who wish to follow a plant-based, light, healthy, and botanical cuisine, enhancing fresh and natural ingredients rich in nutrients.
RECIPE without eggs, cheese, and salmon.
SEASONALITY of Sicilian #avocado: from November to June.
RECIPES with avocado
- Difficulty: Easy
- Cost: Medium
- Preparation time: 8 Minutes
- Portions: 3Pieces
- Cooking methods: Toaster, Burner
- Cuisine: Vegan
- Seasonality: Fall, Winter and Spring
- Energy 66.17 (Kcal)
- Carbohydrates 6.44 (g) of which sugars 0.82 (g)
- Proteins 2.06 (g)
- Fat 3.97 (g) of which saturated 0.60 (g)of which unsaturated 3.10 (g)
- Fibers 2.22 (g)
- Sodium 50.91 (mg)
Indicative values for a portion of 30 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Vegan Avocado Toast
- 3 slices multigrain whole wheat bread
- Half avocado
- as needed lemon juice
- as needed chili powder (or paprika)
- 1 tsp tahini (or peanut butter, almond cream)
- as needed sesame seeds (or amaranth, hemp, chia, poppy, mustard seeds)
- as needed lemon juice
- as needed lemon zest (zest)
Tools
- Pan non-stick
Vegan Avocado Toast
Which bread to use for avocado toast?
🍀 Multigrain bread – rustic and crunchy, enriched with seeds and nuts.
🍀 Rye bread – strong flavor and dense texture.
🍀 Whole grain bread – rich in fiber.
🍀 Gluten-free bread – great for those on a gluten-free diet.
🍀 Sourdough bread – healthy and slightly sour in taste.
TOAST the chosen bread in a non-stick pan or in the toaster.
Prepare the toast on both sides.
Cut a ripe avocado in half and sprinkle with lemon juice to limit oxidation.
Slice and place on a slice of bread, drizzle with a little lemon juice and sprinkle with chili powder (or paprika).
Spread a thin layer of tahini (or peanut butter or almond cream) on the slice of bread.
Cut the avocado into regular cubes.
Place the avocado cubes on top of the tahini and sprinkle with sesame seeds.
Mash the avocado coarsely with a fork and sprinkle with a bit of lemon juice.
Then place it on the bread and finish with a sprinkle of zest (grated lemon).
🍀 Roasted garlic – for a strong and aromatic flavor.
🍀 Crunchy chickpeas – to add protein and crunch.
🍀 Cucumber slices – for a fresh and light note.
🍀 Marinated red onion – for a sweet and sour contrast.
🍀 Tofu cream – for a smooth and rich base.
🍀 Black beans – ideal for an energy and protein boost.
🍀 Mixed sprouts – for a lively and nutritious touch.
🍀 Hummus – a creamy and flavorful base, perfect with avocado.
🍀 Cherry tomatoes – sweet and juicy, a summer must-have.
🍀 Arugula – for a spicy and green touch.
🍀 Hemp, chia, or sesame seeds – for omega-3 and crunch.
🍀 Fresh spinach – to add volume and freshness.
🍀 Scrambled tofu – perfect if you want a protein-rich and tasty toast.
🍀 Grilled vegetables – for a delicate variant.
STORING vegan avocado toast
It’s best consumed freshly made, to prevent the avocado from oxidizing and losing flavor. If you want to prepare it in advance, store the avocado seasoned with lemon in the refrigerator (preferably for a few hours) and toast the bread just before serving to keep it crunchy.
FAQ (Questions and Answers)
Can I eat it for breakfast, lunch, or dinner?
It’s one of those versatile dishes that works anytime. For breakfast as a healthy boost, for lunch as a complete meal, or for dinner as something light yet nutritious. And if you crave it as a snack.
Is vegan avocado toast healthy?
Vegan avocado toast is healthy due to the healthy fats, fiber, and vitamins in avocado. If made with whole-grain bread, it also provides fiber, promoting satiety. Adding vegetables or hummus enriches the dish with protein. Balancing portions, it is an excellent choice for a healthy diet.
When to avoid avocado?
Despite being a superfood, avocado should be avoided or limited in some cases. Those allergic to latex may also react to avocado due to cross-sensitivity. Caution in case of kidney problems: its high potassium content can become a risk if the kidneys do not function well.
What type of avocado is best to use?
The ideal is the Hass avocado: it has creamy pulp and a rich taste. It’s important that it’s ripe just right, neither hard nor too soft. It’s ready if it mashes with a fork and softens easily.
Is avocado sustainable?
Avocado has a significant environmental impact if not chosen consciously. Therefore, it is better to opt for Italian avocados from ethical, organic, and, if possible, transparent supply chains.
