Mashed White Beans on Toast with Avocado & Herbs
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🥑 Mashed White Beans on Toast with Avocado & Herbs
Hearty, creamy, and herb-forward—this is the kind of toast you eat slowly, preferably in the sun.
This Blue Zone–inspired toast is all about simple plants, big flavor, and feel-good nourishment. Creamy white beans are mashed with a touch of lemon and garlic, layered onto crusty whole grain toast, then topped with silky slices of avocado and a generous scattering of fresh herbs. It’s a satisfying, protein-rich breakfast or lunch that feels a little indulgent—but is deeply wholesome.
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📝 Ingredients (Serves 2)
- 1 can (15 oz) white beans, drained and rinsed
- 1 tbsp extra virgin olive oil
- 1 small garlic clove, finely grated
- 1 tbsp lemon juice
- 2 slices whole grain bread, toasted
- 1 ripe avocado, sliced
- 2 tbsp chopped fresh herbs (parsley, basil, dill, or mint)
- Salt and pepper, to taste
- Optional: chili flakes or a drizzle of balsamic glaze
👩🍳 Instructions
- In a bowl, mash the white beans with a fork until mostly smooth but still a little textured. Add the olive oil, grated garlic, and lemon juice. Season with salt and pepper, and stir until creamy.
- Toast the whole grain bread to your preferred crispness. Spread each slice generously with the mashed bean mixture.
- Fan out the sliced avocado on top of the beans. Sprinkle with chopped fresh herbs and add a pinch of chili flakes if you like a little heat.
- Finish with an optional drizzle of balsamic glaze or a few drops of olive oil. Serve immediately while the toast is still crisp and warm.
📊 Nutrition Info (per serving)
- Calories: ~350
- Protein: 13g
- Fat: 16g
- Carbs: 35g
- Fiber: 9g
- Sugar: 2g
This dish is protein-rich, packed with plant fiber, and supports heart and brain health—hallmarks of Blue Zone eating.
