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Edamame Toast

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This edamame toast is high in protein, fiber, and phytonutrients and lower in fat and calories.

Ingredients

Scale

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

  1. Combine edamame, silken tofu, 1 T. minced garlic, lemon juice & zest, and water in food processor. Blend until smooth (1-2 minutes).
  2. Mix chopped tomatoes and 1 T. minced garlic.
  3. Spread 1/4 cup of edamame mixture on a slice of the toast.
  4. Add toppings as desired: red onion, tomato/garlic mixture, artichoke hearts, fat free feta cheese, and parsley.
  5. 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

Find it online: https://nutritiouslysimple.com/edamame-toast/