Suddenly everyone is talking about avocado on toast after watching the debut episode of Nigella’s latest seductive food series. A few people might have mentioned that mashing avocado on toast isn’t actually a recipe. Personally, I’d watch Nigella spread Marmite but if you want to up the stakes, here’s my absolute favourite quick and light avocado on sourdough toast lunch dish.
Firstly, some fun avocado facts. Avocados are actually protein-rich fruits and a great source of ‘good’ Omega-3 fats, as well as Vitamin K and they contain more potassium than a banana.
In this recipe, I’ve upped the protein content, with some smashed soya beans and some tangy goat’s cheese. I love soya or edamame beans because they have a wonderfully nutty flavour and these days, you can find them in the frozen section of any large supermarket. A quick soak in boiling water is all you really need to do to prepare them. Because I wanted my beans to look extra beautiful for their photo shoot, I popped them out of their little skins too but you could easily leave them on – you won’t notice them when you’re eating them. If you can’t find any soya beans, you can easily swap them for broad beans.
The real joy is teaming these rich ingredients with a fantastic quality tangy sourdough. Sourdough is more digestible than processed bread. The lactic acids give it a lower glycaemic index (GI), which prevents an insulin rush and they also make the gluten in flour easier to digest. We’re very lucky to have a true artisan bakery on our doorstep. (If you’re ever in Cornwall, don’t miss The Quay Bakery.)
Accessorize your yummy toasts with any leaves you fancy – I went for pea shoots because I wanted the sweet pea flavours to balance out the goat’s cheese. Make sure you have some great quality olive or rapeseed oil to drizzle generously.
- a loaf of good quality crusty unsliced bread, preferably sourdough
- a couple of cloves of garlic
- juice of half a lemon
- a spring onion, finely chopped
- salad leaves (we used pea shoots)
- goat's cheese or feta
- good quality oil for drizzling
- sea salt and cracked black pepper
- half a cup of cooked soya or broad beans
- In a bowl, add your soya or broad beans and a pinch of rough sea salt. Use a fork or potato masher to roughly smash the beans, then add the avocado. Mash the avocado together with the smashed beans so that you have a spreadable mixture. If you wish, you can add a little mayonnaise to bind. Add a little lemon juice and season to taste.
- Toast your sourdough and when the toast is ready, take a whole clove of garlic, slice off the end and rub all over the cooked slice of toast. Drizzle over a little oil.
- Pile your avocado and bean mix generously onto your toasts. Place on the plate, sprinkle over your salad leaves, spring onions and add some rough chunks of the cheese you are using. Drizzle with a little extra virgin oil and scatter a litte sea salt and black pepper. Enjoy!