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Edamame Toast

Kathy Levin

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.

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Serves: 8
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

Directions

  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.

Serving: 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 Facts

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