The vegan avocado toast, in its many variations, is an extremely tasty and versatile recipe, which is 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, Stove
- Cuisine: Vegan
- Seasonality: Autumn, 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 1 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 whole grain multi-cereal bread
- Half avocado
- to taste lemon juice
- to taste chili powder (or paprika)
- 1 tsp tahini (or peanut butter, almond cream)
- to taste sesame seeds (or amaranth, hemp, chia, poppy, mustard seeds)
- to taste lemon juice
- to taste lemon 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 Wheat Bread – high in fiber.
🍀 Gluten-Free Bread – great for those on a gluten-free diet.
🍀 Sourdough Bread – healthy with a slightly sour taste.
TOAST THE chosen BREAD in a non-stick pan or in the toaster.
Prepare the toasted bread 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 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 avocado into regular cubes.
Place the avocado cubes over the tahini and sprinkle with sesame seeds.
Roughly mash the avocado 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 bold and aromatic flavor.
🍀 Crunchy chickpeas – to add protein and crunch.
🍀 Sliced cucumber – for a fresh and light note.
🍀 Marinated red onion – for a sweet and sour contrast.
🍀 Tofu cream – for a velvety 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, essential in summer.
🍀 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.
STORE the vegan avocado toast
It’s best consumed freshly made, to avoid the avocado oxidizing and losing flavor. If you want to prepare it in advance, store the avocado dressed with lemon in the fridge (preferably for a few hours) and toast the bread only at the last moment 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’s good anytime. For breakfast for a healthy boost, for lunch as a complete meal, or for dinner for something light yet nutritious. And if you fancy it as a snack.
Is vegan avocado toast healthy?
Vegan avocado toast is healthy thanks to the healthy fats, fiber, and vitamins in avocado. If made with whole wheat bread, it also provides fiber, promoting satiety. Adding vegetables or hummus enriches the dish with protein. By balancing portions, it’s an excellent choice for a healthy diet.
When to avoid avocado?
Though it’s a superfood, in some cases avocado should be avoided or limited. Those allergic to latex may also react to avocado due to cross-reactivity. Be cautious in cases of kidney problems: its high potassium content can become a risk if kidneys aren’t functioning well.
What kind of avocado is best to use?
The ideal is Hass avocado: it has creamy flesh and a rich taste. The important thing is that it’s perfectly ripe, neither hard nor too soft. It’s ready if it mashes easily with a fork.
Is avocado sustainable?
Avocado has a significant environmental impact if not chosen consciously. That’s why it’s better to opt for Italian avocados from ethical, organic, and, if possible, transparent supply chains.
