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Gluten-Free Avocado Bean-LT Toast

Gluten-Free Avocado Bean-LT Toast

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Total time:

11 min

Prep time:

10 min

Cook time:

1 min

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. 

ingredients

Serving Size: 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 pieces 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

Remember to check the label when you shop. 
In season Spring - Fall. Learn where to find them

Instructions

  1. 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.
  2. 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.
  3. 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  (Sat 1 g, Trans 0 g, Poly 1 g, Mono 4 g); Cholesterol 0 mg; Sodium 240 mg; Potassium 575 mg; Total Carbohydrates 30 g; Dietary Fiber 8 g; Total Sugars 3 g;  Protein 6 g; 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.

Recipe Tags

  • avocado toast
  • cholesterol free toast
  • easy avocado toast recipe
  • fiber
  • gluten-free avocado toast
  • healthy avocado toast
  • iron
  • plant-based lunch idea
  • plant-based snack
  • potassium
  • protein
  • vegan avocado toast
  • vegan BLT recipe
  • vegan snack

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