Anyone who ever thought avocado toast was a passing trend now knows otherwise. It’s clearly here to stay, and for good reason. Creamy, nutrient-rich, and mild in flavor, avocado is a fabulous foil for building a very tasty toast, from the simple (just add salt) to the inventive (chiles, feta cheese, pickled vegetables, you name it). What’s sometimes missing from this ubiquitous toast, though, is a hit of protein, particularly for folks who follow a vegan diet and don’t want to drop an egg on their breakfast toast. This recipe for Edamame Avocado Toast is an excellent way to elevate your avocado toast and make it even more satisfying and nutritious.
What is Edamame?
If you’ve ever scanned the menu at a typical Japanese restaurant, you’ve likely seen edamame. These young green soybeans, once cooked, make a tasty snack. Edamame grows in pods that are typically boiled. From there, the bright green beans pop out with ease. At the supermarket, you can find edamame sold both in the pod and shelled, frozen and fresh, and cooked and raw.
Is Edamame Good for You?
Edamame is considered a whole soy food with all the benefits therein. It’s packed with isoflavones, a phytonutrient associated with decreased risk for heart disease and improved blood cholesterol levels. Edamame is also a good source of fiber and delivers 9 grams of protein per half cup. But what about fears over the potential link between soy foods and cancer? Alison Eastwood, a San Francisco-based registered dietitian in private practice says it’s time to put those worries to rest, “Studies have found that whole soy foods don’t increase risk for hormone-driven cancers, such as breast cancer. In fact, soy foods actually decrease cancer risk as well as risk for recurrence of cancer.” Eastwood recommends up to two daily servings of whole soy foods(tofu, tempeh, edamame, soy nuts, and soy milk). Even better is when those soy foods replace fatty animal protein, such as ground beef or cold cuts.
How to Make and Use Edamame Avocado Toast
This bright and flavorful toast is easy to make. You start with shelled edamame and cook according to package directions. From there, it’s a snap to whirl it together the edamame with ripe avocado, fresh basil, lime, and scallions. Here are a few ideas to enjoy your nourishing spread:
- Toast you favorite bread, such as levain or whole-grain rye and add a generous shmear.
- Top your edamame toast with whatever you fancy, such as thinly sliced radishes, microgreens, red chili flakes, pickled vegetables, pink peppercorns, cucumber slices, smoked salmon, or a poached egg.
- Enjoy any leftover spread as a tasty dip for raw vegetables, pita chips, or crackers.
- Use it as an alternative to mayo on your next turkey sandwich.
If you like Edamame Avocado Toast, check out:
Smoked Salmon and Avocado Tartine
Basil Lime Edamame Toast with all the Trimmings
Ingredients
- 1 cup shelled edamame 5 ounces
- 1 scallion white and light green part only
- 1 medium ripe avocado
- 6 large fresh basil leaves
- 3 tablespoons lime juice
- 3 tablespoons water
- ½ teaspoon kosher salt
- 1 to 6 thick slices crusty bread such as whole-grain levain
- Optional garnishes: paper thin radish slices microgreens, chopped fresh basil, lime wedges, flaky salt, black pepper
Instructions
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Cook the edamame according to package directions until tender. Drain well and transfer to a food processor fitted with a metal blend.
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Cut the white and light green part of the scallion into 4 pieces and add to the food processor, along with the avocado, basil, lime juice, water, and salt. Run the food processor until the ingredients blend into a smooth spread, stopping to scrape down the sides a few times along the way.
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Lightly toast the bread. Spread 3 to 4 tablespoons of the edamame mixture onto each slice. Top with any or all of the optional garnishes. Enjoy while the toast is still warm.
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Store leftovers in a covered container in the fridge, where it is best eaten within 3 days.
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Makes enough spread for 5 to 6 slices of Edamame Toast.
I developed this recipe in partnership with the United Soybean Board, but published this post independent of that collaboration.