Smashed Beans on Sourdough
A quick and vibrant Smashed Beans on Sourdough recipe, offering a protein-packed and flavorful alternative to traditional avocado toast, brightened by lemon and fresh mint.
For 2 servings
If using frozen fava beans, ensure they are fully thawed. For fresh fava beans, blanch them in boiling water for 2-3 minutes, then shock in ice water, and carefully remove the outer skin from each bean for a tender texture.
While preparing the beans, toast the sourdough slices in a toaster or under a broiler until they reach your desired golden crispness.
In a medium-sized mixing bowl, combine the prepared fava beans, extra virgin olive oil, fresh lemon juice, minced garlic, finely chopped fresh mint, red pepper flakes (if using), sea salt, and freshly ground black pepper.
Using a fork or a potato masher, gently mash the bean mixture. Aim for a rustic texture where most beans are broken down but some still retain their shape, providing a pleasant bite.
Taste the smashed bean mixture and adjust the seasoning as needed. You might want to add more salt, pepper, or a squeeze of lemon juice to enhance the flavors.
Evenly spread a generous layer of the smashed bean mixture over each piece of toasted sourdough bread.
Evenly distribute the crumbled feta cheese over the top of the bean-covered toast.
Serve immediately, garnished with an extra sprinkle of fresh mint leaves or a final drizzle of olive oil, if desired.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Bean Variety: While fava beans are traditional for 'double-podded,' you can substitute with canned cannellini beans (rinsed and drained) or blanched edamame for a similar creamy texture and protein boost.
- 2Perfect Toast: For the best experience, ensure your sourdough is toasted until golden brown and slightly crisp, providing a sturdy base for the bean topping without becoming too hard.
- 3Make Ahead: The smashed bean mixture can be prepared up to 2 days in advance and stored in an airtight container in the refrigerator. Add fresh mint and lemon juice just before serving for optimal freshness.
- 4Garlic Infusion: For a milder garlic flavor, you can rub a raw garlic clove directly onto the hot toasted sourdough slices before spreading the bean mixture.
Adapt it for your goals.
Vegan Version
Omit the feta cheese and replace it with a sprinkle of nutritional yeast for a cheesy flavor, or use a plant-based feta alternative.
Spicy KickSpicy Kick
Increase the amount of red pepper flakes or add a dash of hot sauce to the bean mixture for those who prefer more heat.
Herb SwapHerb Swap
Experiment with other fresh herbs like dill, parsley, or basil instead of or in addition to mint for a different aromatic profile.
Why this is on our healthy list.
High in Plant-Based Protein
Fava beans are an excellent source of plant protein, contributing to muscle repair and satiety, making this a filling meal.
Rich in Fiber
Both fava beans and sourdough bread provide significant dietary fiber, aiding digestion, promoting gut health, and helping to regulate blood sugar levels.
Healthy Fats & Antioxidants
Extra virgin olive oil offers monounsaturated fats beneficial for heart health, while lemon and mint provide vitamins and antioxidants that boost immunity and reduce inflammation.
Frequently asked questions
Yes, you can! Canned cannellini beans (rinsed and drained), chickpeas, or even blanched edamame are great alternatives that offer a similar creamy texture and nutritional profile.
