Avocado toast’s cooler cousin
This edamame toast is high in protein, fiber, and phytonutrients and lower in fat and calories. Traditional avocado toast has 4 times the fat and 60% more calories than this edamame toast.
Use the toppings in the recipe or top with your favorite ingredients.
So much goodness on a piece of toast. You can taste the rainbow of color.
PrintEdamame Toast
This edamame toast is high in protein, fiber, and phytonutrients and lower in fat and calories.
- Total Time: 15 minutes
Ingredients
2 cups frozen, shelled edamame (thawed)
6 oz. silken (or soft) tofu
2 T. minced garlic
Juice & zest from 1 large lemon
2 T. water (add more as needed)
8 slices thin whole grain bread toasted
1/3 cup chopped red onion
1/2 cup chopped tomatoes
1/2 cup chopped artichoke hearts
1/4 cup finely crumbled fat free feta
2 T. capers
1/4 c. finely chopped parsley
1/4 balsamic reduction of choice
Instructions
- Combine edamame, silken tofu, 1 T. minced garlic, lemon juice & zest, and water in food processor. Blend until smooth (1-2 minutes).
- Mix chopped tomatoes and 1 T. minced garlic.
- Spread 1/4 cup of edamame mixture on a slice of the toast.
- Add toppings as desired: red onion, tomato/garlic mixture, artichoke hearts, fat free feta cheese, and parsley.
- Drizzle your favorite balsamic vinegar over the toppings.
Notes
One piece of edamame toast with toppings. As a meal, you could have two pieces of edamame toast and a piece of fruit.
Other Toppings
add cooked egg whites for a little more protein. Swap out parsley with cilantro. Adjust toppings based on personal preferences. Be creative.
Whole Grain Toast
I like Dave’s Killer Bread, sprouted thin sliced. Use what you enjoy. Aim for at least 3 grams of fiber per slice. Use a whole grain sandwich thin and have both sides for 1 serving.
Cut the sodium
omit capers and/or feta cheese
Vegan
omit feta cheese and egg white
Balsamic Vinegar
look for balsamic vinegar reductions or creams. They provide a more intense flavor. Fig, truffle, pear, kalamata, or blood orange are a few of my favorites.
Nutrition
- Serving Size: 8
- Calories: 172
- Sugar: 10g
- Sodium: 253mg
- Fat: 4g
- Saturated Fat: 0g
- Trans Fat: 0g
- Carbohydrates: 26g
- Fiber: 6g
- Protein: 11g
- Cholesterol: 1mg
