Avocado & Pea Toast

One of the cheapest things you can add to your meals might also be one of the best things you can do for your gut.

Welcome to my new series called, Spilling the Beans: Adding More Fiber to Your Everyday Meals. This is a series where I’m taking your everyday meals that you already eat and showing you how to add more fiber with a different bean or legume.

An important fiber recap:

If you didn’t know, fiber is a carbohydrate found in fruits, vegetables, whole grains, and legumes—and there are two types: soluble and insoluble. Soluble fiber dissolves in water to form a gel-like substance, which helps slow down digestion. This slower movement can stabilize blood sugar levels and help you feel fuller for longer.

Insoluble fiber, on the other hand, does not dissolve in water. It adds bulk to the stool and moves quickly through the digestive tract, promoting regular and healthy bowel movements. Think of this as the type that helps you poop in your times of trial.

Having a healthy mix of both fiber types helps our body function to the best of its ability and helps your gut live its best life! Even though fiber can support everything from your digestive health to your heart health, 95% of Americans don’t get enough. Women should be having between 25-28 grams/day and men between 30-38 grams/day.

Recent studies show you can even have up to 50 grams of fiber a day!

Why beans and legumes though?:

One category of fiber that I didn’t mention is fermentable fiber, which falls under the category of soluble fiber. Fermentable sources of fiber (cough, your beans and legumes) are broken down by your gut bacteria in your colon. It’s your gut bacterias’ main energy source! You may also know them as prebiotic fibers too. From there, once your gut bacteria have fermented the fiber away, short chain fatty acids (SCFA’s) are formed.

SCFA’s are small molecules that are formed when your gut bacteria ferment certain kinds of fiber. From there, each short chain fatty acid plays a key role for your overall health — one being that they act as the main energy source for your colon cells, reducing your risk of IBD and colorectal cancer.

Now you see why I’m Spilling the Beans, I hope.

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This may be one of my favorite toast combinations to date. This is my Avocado & Pea Toast and it’s going to be the easiest and most delicious way you incorporate peas into one, simple recipe.

This Avocado & Pea Toast makes for the perfect breakfast or lunch when you’re in a hurry, but want to make sure you’re hitting your daily fiber goals. In this one serving, you get 15 grams of fiber, which than more than half your day’s worth of fiber. It’s an easy recipe that you can lean on and it’s also customizable.

I added garnishes like za’atar and sumac for a Middle Eastern twist on your everyday avocado toast, but feel free to add other seasonings and toppings you love. The goal of the recipe is to inspire you to add peas to your avocado toasts!

Let’s spill the beans.

Yields: 1

Portion: 1 sourdough

Prep time: 5 minutes

Total time: 8-10 minutes

This recipe is vegetarian and can easily be made dairy free without the addition of the grated parmesan.

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Ingredients:

• ½ cup frozen or canned, green peas 

• 1 avocado, mashed 

• 1 slice of sourdough bread (or bread of choice)

• Salt to taste 

  
  

Garnish:

• Za’atar to your liking

• Sumac to your liking

• Drizzle of extra virgin olive oil

• Freshly grated parmigiano reggiano

• Flaky salt (Maldon salt) - optional 

Instructions:

1. Prep toast: toast slice of bread in toaster oven and prep the avocado mix. In a small bowl, add in smashed avocado (if you’re using ½ avocado, use ¼ cup of peas, if you’re using 1 avocado, use ½ cup of peas), peas, and salt to taste. Combine and try smashing the peas in well so it’s easier to eat.

2. Assemble toast: on slice of toast, layer on avocado-pea mixture. Garnish with za’atar, sumac, a drizzle of olive oil, and freshly grated parmigiano reggiano. Add flaky salt if you would like. Slice in half and enjoy!

I hope you love this recipe as much as I did, so if you do, please leave me a comment and/or give this recipe a rating! I always read through my suggestions and comments, so please let me know your thoughts. If you have any questions you can feel free to DM me here or through Instagram. Speaking of Instagram - please tag me in all of your creations! I love seeing how the recipes come out and seeing how talented you all are. Sending my love.

xoxo,

Jasmin D the RD