Smashed Fava Beans on Toast
A vibrant and fresh plant-based breakfast or snack, Smashed Fava Beans on Toast offers a delightful spring alternative to avocado toast. Creamy fava beans are seasoned with lemon, olive oil, and a hint of chili, then spread generously over crispy sourdough.
For 2 servings
If using fresh fava beans, blanch them in boiling water for 1-2 minutes, then plunge into ice water. Squeeze each bean from its tough outer pod, then peel off the thin, pale inner membrane. If using frozen, thaw completely.
Toast the sourdough bread slices to your desired crispness. You can use a toaster, a pan, or a broiler.
In a small bowl, combine the cooked, double-podded fava beans, extra virgin olive oil, fresh lemon juice, red pepper flakes, 1/4 tsp flaky sea salt, and freshly ground black pepper.
Using a fork, gently mash the fava bean mixture. Aim for a chunky texture, leaving some beans whole or half-mashed for visual appeal and bite.
Taste the fava bean mixture and adjust seasoning as needed. You might want more lemon juice for tang, more chili flakes for heat, or additional salt and pepper.
Generously spread the smashed fava bean mixture over the toasted sourdough slices.
Finish with an extra sprinkle of flaky sea salt and, if desired, a garnish of fresh chopped mint or dill. Serve immediately and enjoy.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1To ensure the best flavor, always use fresh lemon juice and a high-quality extra virgin olive oil. These ingredients are key to brightening the fava beans.
- 2Don't over-mash the fava beans; a slightly chunky texture provides a more satisfying mouthfeel and visual appeal than a completely smooth paste.
- 3For perfectly double-podded fava beans: after blanching and shocking, the outer skin should slip off easily. Then, pinch one end of the bean to pop out the bright green inner bean from its pale, tough membrane.
- 4Experiment with your toast base! While sourdough is excellent, a good rustic country loaf, ciabatta, or even a hearty whole-grain bread can also work wonderfully.
Adapt it for your goals.
Herbaceous Boost
Stir in 1-2 tablespoons of finely chopped fresh parsley, cilantro, or basil along with the mint for a more complex herbal profile.
Creamy & CheesyCreamy & Cheesy
For a non-vegan option, crumble 1-2 tablespoons of feta cheese or goat cheese into the fava bean mixture for added tang and creaminess.
Mediterranean TwistMediterranean Twist
Add 1 tablespoon of finely chopped sun-dried tomatoes or a few pitted, chopped Kalamata olives to the fava bean mixture for a deeper savory flavor.
Why this is on our healthy list.
High in Protein
Fava beans are an excellent plant-based source of protein, essential for muscle repair, growth, and prolonged satiety, making this a filling meal.
Rich in Fiber
The high fiber content in fava beans supports digestive health, helps regulate blood sugar levels, and contributes to a healthy gut microbiome.
Nutrient-Dense
Fava beans provide essential vitamins and minerals like folate, manganese, iron, and B vitamins, contributing to overall energy production and well-being.
Frequently asked questions
Yes, you can use canned fava beans. Ensure they are thoroughly drained and rinsed to remove excess sodium. If the inner membrane is tough, you might still want to peel them for a better texture.
