Smashed White Bean & Avocado Toast

Name: Smashed White Bean & Avocado Toast
Total time: 10 min
Yield: 2
Ingredients: 1 tin (400 g) cannellini beans; 1 lemon; 1 clove garlic, finely grated; 2 tbsp olive oil; 2 thick slices (about 50 g each) rye bread; 1 (about 140 g of flesh) ripe avocado, sliced; 1/2 tsp chilli flakes; 2 tbsp (about 16 g) pumpkin seeds

Cannellini beans crushed with lemon, garlic and olive oil, spread thick under avocado and chilli on toasted rye. Ten minutes, no cooking.

Vegan

Two thick slices of toasted dark rye bread spread with coarsely crushed white beans and topped with sliced avocado, chilli flakes, lemon zest and pumpkin seeds.

Servings: 2
Total time: 10 min
Hands-on: 10 min

What you need

Fork
Small bowl
Toaster

Ingredients

1 tin (400 g)cannellini beans— drained and rinsed — about 240 g
1lemon— zest and juice
1 clovegarlic, finely grated
2 tbspolive oil
2 thick slices (about 50 g each)rye bread— or sourdough
1 (about 140 g of flesh)ripe avocado, sliced
1/2 tspchilli flakes
2 tbsp (about 16 g)pumpkin seeds

How to make it

Tip the drained beans into the bowl with the garlic, the lemon juice and half the olive oil, and crush them with a fork. Stop while a third of them are still more or less whole — a smooth purée is hummus, and the texture is what makes this worth eating on toast.
Season properly: salt, a lot of black pepper, and more lemon than feels right. Beans are bland and will swallow everything you give them.
Toast the bread until it is genuinely crisp. A soft slice collapses under this topping.
Spread the crushed beans thickly over the toast, lay the avocado on top and press it down lightly with the fork so it stays put.
Finish with the lemon zest, chilli flakes, pumpkin seeds and the last of the olive oil.

Per serving, roughly

Energy: ~455 kcal
Protein: ~16 g
Carbs: ~42 g
Fat: ~23 g

These are estimates calculated from standard ingredient values. Your numbers will shift with the exact products you buy and with how generously you fill the plate — oil, sauces and cheese move them the most.

Variations

With tahini

Mix a tablespoon of tahini into the beans. About 50 kcal and 2 g more protein per portion, and it makes the spread creamy enough to go without the avocado if you want the fat lower.

Coach's tip

The plant-based breakfast when there is no time to cook anything: 16 g of protein with the beans doing the work, and a genuinely useful amount of fibre. If this is your pre-training meal, eat it 90 minutes out — the fibre and fat here sit for a while.

More recipes

Other recipes worth a place in your week.

BreakfastTurmeric Tofu Scramble on SourdoughFirm tofu crumbled into a hot pan with turmeric, smoked paprika and nutritional yeast, piled onto toasted sourdough with avocado. 24 g of protein.SnacksProperly Smooth HummusChickpeas simmered a few minutes longer than seems necessary, then blended with tahini and ice water until pale and whipped. Fifteen minutes.MealsMediterranean Chickpea SaladChickpeas, tomato, cucumber and olives with far more herbs than looks sensible and a lemon dressing sharp enough to carry them. No cooking at all.

General information only, not medical or nutritional advice. If you have a health condition, an allergy, or specific dietary needs, talk to a qualified professional.

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