Smashed Edamame Toast
This Smashed Edamame Toast offers a high-protein, vibrant, and incredibly quick meal, perfect for a healthy start to your day or a satisfying light lunch.
For 1 serving
If using frozen edamame, ensure it is fully thawed. You can run it under warm water or microwave briefly to speed up the process.
In a food processor or a bowl suitable for an immersion blender, combine the thawed shelled edamame, fresh lemon juice, 1 tablespoon of olive oil, minced garlic, sea salt, and black pepper.
Pulse the mixture until the edamame is broken down but still retains some texture. Aim for a chunky, spreadable consistency, not a completely smooth paste. Scrape down the sides as needed.
While the edamame mixture is processing, toast your whole-grain bread slices in a toaster or pan until they are golden brown and crisp.
Generously spread the smashed edamame mixture over each slice of toasted bread.
Garnish the toast with red pepper flakes for a touch of heat and a sprinkle of fresh chopped mint leaves.
For an extra layer of flavor and richness, drizzle a little more extra virgin olive oil over the top before serving.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Don't over-blend the edamame; a slightly chunky texture adds a pleasant mouthfeel. If it's too thick, add a tiny splash of water or vegetable broth.
- 2For extra flavor, lightly rub the toasted bread with a raw garlic clove before spreading the edamame mixture.
- 3Ensure your edamame is thoroughly thawed and drained to prevent a watery spread. Pat dry with a paper towel if necessary.
- 4Experiment with different types of whole-grain bread, such as sourdough or a hearty seeded loaf, for varied textures and flavors.
Adapt it for your goals.
Herb Swap
Replace mint with fresh cilantro, basil, or dill for a different aromatic profile. A mix of herbs also works wonderfully.
Creamy BoostCreamy Boost
For an even creamier texture, add 1-2 tablespoons of plain Greek yogurt (if not vegan) or a tablespoon of tahini to the edamame mixture before blending.
Topping AdditionsTopping Additions
Enhance with toppings like sliced avocado, cherry tomatoes, crumbled feta cheese (if not vegan), everything bagel seasoning, or a sprinkle of toasted sesame seeds.
Why this is on our healthy list.
High in Plant-Based Protein
Edamame is an excellent source of complete plant-based protein, crucial for muscle repair, growth, and satiety, making this toast a filling meal.
Rich in Fiber
Both edamame and whole-grain bread contribute significant dietary fiber, aiding digestion, promoting gut health, and helping to regulate blood sugar levels.
Heart-Healthy Fats
Olive oil provides monounsaturated fats, known for their heart-protective benefits, while edamame also contains beneficial omega-3 fatty acids.
Frequently asked questions
Yes, you can prepare the smashed edamame mixture up to 2 days in advance. Store it in an airtight container in the refrigerator. Stir well before serving.
