Loading...This savory gluten free avocado-toast recipe is a vegan alternative to the traditional BLT sandwich. The creamy avocado, chunky white bean mash, tomato and crunchy romaine on toast makes a filling, fresh and nutritious snack, breakfast or lunch. Plant-based protein, veggies and healthy fats all in one.
Gluten-Free Avocado Bean-LT Toast
Total Time:
11min
Cook Time:
1min
Prep Time:
10min
Nutritional Highlights (per serving)
200
Calories
7
g
Total Fat
30
g
Total Carbs
6
g
Protein
240
mg
Sodium
Ingredients
Serves:
4
| 15 | oz. | less sodium white beans, (1 can), drained, rinsed and lightly patted dry |
| 1/2 | lemon, juiced | |
| 1 | clove garlic, pressed through a garlic press or finely minced | |
| 4 | gluten-free bread, toasted | |
| 4 | romaine leaves, with stems | |
| 1 | heirloom tomato, ripe, cut into 8 slices | |
| 1 | ripe, Fresh California Avocado, peeled, seeded and sliced | |
| Sea salt, and pepper and smoked paprika optional |
As with all fruits and vegetables, wash avocados before cutting. Check out our tips for how to choose and use California Avocados
Instructions
- Prepare the white bean mash. Place white beans in a medium bowl along with the lemon juice, garlic and salt. Stir to evenly coat the beans. Hand mash using a potato masher (or fork) until slightly chunky but mostly smooth.
- Divide the white bean mash evenly between the four pieces of toast. Top each with 1 romaine leaf (include stem for added crunch). Cut leaf size and layer if necessary. Place tomato slices on top of the romaine so the toast is fully covered. Finally, place avocado slices on top of the tomato.
- Optional: Top each piece of toast with additional salt and pepper to taste. You may also want to add a sprinkle of smoked paprika.
Serving Suggestion: Sprinkle with smoked paprika if desired.
Beverage Pairing: Sparkling water with lemon, unsweetened iced tea with lemon.
*Large avocados are recommended for this recipe. A large avocado averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly.
NUTRITION INFORMATION
PER SERVING
Calories 200
Total Fat 7 g
Trans Fat 0 g
Saturated Fat 1 g
Monounsaturated Fat 4 g
Polyunsaturated Fat 1 g
Total Carbs 30 g
Dietary Fiber 8 g
Total Sugar 3 g
Protein 6 g
Cholesterol 0 mg
Sodium 240 mg
Potassium 575 mg
Vitamin A 204 mcg; Vitamin C 13 mg; Calcium 109 mg; Iron 3 mg; Vitamin D 0 mcg; Folate 100 mcg
% Daily Value*: Vitamin A 25%; Vitamin C 15% ; Calcium 8% ; Iron 15 % ; Vitamin D 0%
*Percent Daily Values are based on a 2,000 Calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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