Bean avocado toast - 3

Bean Avocado Toast

This recipe was actually inspired by a bean class I taught a while back. We were all chatting about tasty, simple ways we like to eat beans, and someone mentioned that she likes to mash together beans and avocado to serve that on toast. Brilliant, right?? So, thank you to all the lovely bean class participants and bean enthusiasts out there who inspire us to try new, delicious, and tasty bean dishes that are also quick to make! Thanks to Bean Team, here is this Bean Avocado Toast.

Bean avocado toast - 1

Curious for reasons as to why you should add beans to your avocado toast? *Clears throat theatrically*

  • Adding beans to everything is fun. And hip. The expression “cool beans” doesn’t exist for nothing, right?
  • Avocados can be expensive, and sometimes it is hard to find enough perfectly ripe ones. Often, it seems like the majority of avocados in the grocery store are either rock hard, or on sale because they have turned to absolute mush. Enter beans, once again to the rescue! Easy to find, don’t have to worry about ripeness, relatively affordable, and a pantry staple – you likely already have a can and/or some dry beans on hand.
  • Nutrition. Avocados are healthy, and so are beans. It’s a match made in food heaven!

Essentially, Bean Avocado Toast is a tasty win-win for nutrition and your wallet. Plus, it is a satisfying, quick meal at any time of the day. PLUS, you can really take this Bean Avocado Toast any direction you want. I’m providing a base recipe and a few topping ideas, but I would absolutely encourage you to experiment. Please let me know in the comments how it goes and what you end up adding! I’d love to try some of your recommendations. πŸ™‚

Bean Avocado Toast

Recipe by A Legume a DayDifficulty: Easy
Servings

6

servings
Prep time

15

minutes
Calories

323

kcal

Bean Avocado Toast: flavorful, simple, healthy, and very cool beans! It also makes a great meal at any time of the day – breakfast, brunch, lunch, or dinner!

Ingredients

  • 6 slices of good bread of your choice

  • Base Bean Avocado Mash
  • 1 and 1/2 cups cooked (= one 15.-oz can) mild-flavored, creamy bean (like great northern, navy, cannellini, or Mayocoba)

  • 3 ripe avocados

  • 2 Tbs olive oil* (see note)

  • A splash of bean broth (optional – if you want a slightly moister mash that has more pronounced bean flavor)

  • Salt and pepper, to taste

  • Bean Avocado Toast Idea 1
  • Lemon juice

  • Fresh tomatoes (optional – if want extra summery flavors)

  • Fresh basil (optional – if want extra summery flavors)

  • Bean Avocado Toast Idea 2
  • Everything bagel seasoning (but remember that this seasoning is usually salty, so probably want to add less salt to your bean avocado mash)

  • Bean Avocado Toast Idea 3
  • Lime juice

  • Chili flakes

  • Cilantro (unless you hate cilantro, of course)

  • Green onions, scallions, or chives (optional)

Directions

  • Drain cooked beans, saving the cooking liquid. You can rinse your beans if desired. Add beans to a large bowl. I like having little bits of beans in there, but if you don’t, you could also puree the beans before adding other ingredients.
  • Peel and pit avocado and add to the beans.
  • Add olive oil and mash beans and avocado to desired texture, adding small splashes of bean broth if desired. If using any lemon or lime, add that to the bean avocado mash and mix.
  • If using any lemon or lime, add that to the bean avocado mash and mix.
  • Taste for seasoning, then add salt and pepper as needed. Depending on the saltiness of your beans and toppings you may not need much (or any) salt.
  • Serve on toasted slices of bread, topping with your favorite toppings. Although, you do not have to use toppings, I personally also like the bean avocado mash just as is!
  • Take a moment to enjoy how incredibly cool beans you are. You’re taking avocado toast to a whole new level.

Notes

  • *If you avoid oil in cooking, you can omit this.
  • A benefit of adding citrus like lemon or lime is that it helps prevent the avocado from browning. Plus, vitamin C can make the iron in the beans easier for your body to absorb. Another win-win!
  • This doesn’t always make it on bread for me. You can enjoy it with chips, or I have most definitely been known to eat it simply on a spoon.
Bean avocado toast - great northern beans

Nutrition Facts for Bean Avocado Toast

I made these nutrition facts in Nutritionist Pro. It is actually pretty hard to do this for this recipe, because I don’t know things like what bread you will be using, the size of your avocados, and what toppings you like. So, for the purposes of these nutrition facts, I just entered bread and the base recipe for the bean avocado mash. 1 serving includes: 1 piece of whole wheat toast, 1/2 an avocado, 1/4 cup of great northern beans, and 1 tsp olive oil. Hopefully this at least gives you an idea!

Bean Avocado Toast Nutrition Facts

More Bean and Avocado Recipes

Loving that bean and avocado combo? Then check out:

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