By CHEF SKY HANKA May 21, 2020
Start your day with this high-protein, mouth-watering balsamic mushroom avocado toast. This simple vegan and gluten-free toast recipe is perfect for a quick breakfast or snack. Whether you're vegan or not, enjoy a nourishing variation of the classic food blog favorite, packed with healthy fats and fierce flavor. Can I start by saying avocado toast is hands-down my favorite breakfast or lunch option? The variety of nutrient-dense ingredients and creative ways to mix and match flavors is endless, and it is extremely filling. There are 3 key components to building the perfect avocado toast: the avocado, the toast, and the fixings. Select and purchase avocados that are almost ripe. That is - they feel like a Nerf football; firm but with a slight give. To this day, I have yet to find another metaphor to describe an almost ripe avocado as appropriate as a Nerf football. Avocados are praised for their high amount of heart-healthy monounsaturated and polyunsaturated fats (MUFAs and PUFAs) but contain high amounts of other minerals and vitamins as well. One-half of an avocado contains significant levels of potassium and magnesium, as well as vitamins C and E (1). There are amazing high-protein bread options available in grocery stores lately both gluten-free and sprouted wheat. Seed and nut-based breads are delicious and keep for a long time in the freezer or fridge. If you’re looking for a low-carb option, try avocado toast on rice cakes, half a vegan English muffin, or a low-carb bagel. This is pretty self-explanatory, but feel free to get creative with your toast toppings. Common toppings include seeds (such as pumpkin, chia, flax, and hemp); sliced raw vegetables (cucumber, carrot, radish); fresh herbs (parsley, mint, dill); hot sauce; tofu; hummus; tahini; and fresh greens (kale, arugula, sprouts, carrot tops, spinach). Some of my favorites: Prep time: 5 min Cook time: 10 min Servings: 1 Toast the bread in a toaster, or preheat the oven to 400 degrees and toast the bread for 5 minutes, or until lightly browned and crisped.How to Build the Perfect Avocado Toast
The Avocado
The Toast
The Fixings
How to Prepare Vegan Balsamic Mushroom Avocado Toast
Ingredients
Tools
Step One: Get Toasty
In a small bowl, mash avocado with lime juice and a pinch of sea salt. You can choose to add some fresh herbs or dried spices such as red pepper flakes and garlic powder if you’d like!
Step Two: Saute it up
Heat a saute pan over medium-high heat for 1 minute and add chopped mushrooms and tempeh. Saute for 3 minutes, stirring frequently. Add half of the water to help loosen the “fond” or brown bits starting to stick to the pan.
Learning to saute without adding oil is simple and an easy way to reduce your fat intake.
To saute without the use of oil use water and low-sodium vegetable broth or homemade vegetable stock to deglaze the pan and prevent food from sticking until it is cooked.
After 3 more minutes, add the balsamic, coconut aminos, and lemon juice. Saute until the tempeh and mushrooms are glazed and cooked, then remove from the heat.
Step Three: Plate it
To plate your fancy vegan toast, top the toasted bread with the seasoned avocado, then pile on the balsamic glazed mushrooms and tempeh. Sprinkle over hemp seeds or pumpkin seeds for extra crunch if desired.
Meal Prep Tips
If you’re adding avocado toast to your weekly meal prep, remember you can cross-utilize the ingredients. Prep extra sauteed mushrooms and tempeh to add to vegan breakfast tacosor smashed avocado to go on a hearty vegan sandwich.
Lose weight and improve your health with a 100% plant-based diet. Learn how with this free meal prep toolkit for vegan diets. A step-by-step guide that includes meal planning templates, approved food lists, and expert tips to get you results faster.
Vegan Balsamic Mushroom Avocado Toast
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DESCRIPTION
Enjoy salty and velvety smashed avocado on top of crisp gluten-free bread loaded with balsamic glazed tempeh and shiitake mushrooms.
INGREDIENTS
- 2 slices millet-chia GF bread (or 1 slice sprouted wheat bread)
- 1/3 avocado
- 1 lime, juiced
- 1/2 cup sliced shiitake mushrooms or Trifecta a la carte portobello mushrooms
- 2 ounces tempeh, chopped
- 1 tablespoon balsamic vinegar
- 1 tablespoon coconut aminos
- 2 tablespoons lemon juice
- 4 tablespoons water
INSTRUCTIONS
Preheat an oven to 400 degrees and toast bread for 3-5 minutes depending on personal preference. Or toast in a toaster oven.
In a small bowl, mash the avocado and combine with the lime juice and sea salt, then set aside.
Preheat a saute pan over medium-high heat for 1 minute. Add chopped mushrooms and tempeh, saute for 3 minutes stirring frequently. After 3 minutes add half of the water to "steam" and continue to saute.
Saute for 3 more minutes, then add the balsamic, coconut aminos, and lemon juice. Cook for 2 more minutes or until the liquids have formed a glaze over the mushrooms and tempeh. Remove from heat.
To build your Toast: spread the mashed avocado onto the toasted bread and top with balsamic glazed mushroom and tempeh. Add arugula dressed lightly in lemon juice or kale for extra crunch and flavor.
NOTES
- Glazed Balsamic and Mushrooms can be added to breakfast tacos or stir-frys.
- Reheat the mushroom mixture in the microwave for 2 minutes or enjoy cold on top of the avocado and toast.
- For a low-carb option substitute rice cakes instead of bread.
NUTRITION FACTS
Servings: 1 | Calories Per Serving: 440
-
Total Fat 18g
23%
-
Cholesterol 0mg
0%
-
Sodium 590mg
26%
-
Total Carbohydrates 59g
21%
-
Sugars 14g
-
Protein 21g
-
Vitamin A
-
Vitamin C
Did You Make This Recipe?
Tag@trifectaon Instagram and hashtag #eatlikeyoutrain
If you have any questions, feel free to tag chef Sky@ChefSkyHanka
