This delicious Veggie-Loaded Avocado White Bean Salad on toast is an easy vegan lunch (or dinner!) recipe to try. Avocado-lovers, meet a pumped up version of "avocado toast." Serve as an open-faced sandwich for a light and lovely lunch, or serve along side a spicy broth-y soup for a hearty dinner feast. The vibrant veggies and rich creamy avocado merge perfectly with nutty rustic white beans, and accents of citrus, white miso, cayenne and pepper.
I call this recipe an "avocado salad" since (kind of like this recipe) it is creamy and thick, and perfect for piling on top of toasted bread. You could also slather this mixture on top of toasted bagels, inside pita bread or even serve it on top of a fresh bed of greens for a 'bread-free' serving solution. I loved this recipe and will be making it again for lunch for sure! Get the recipe + nutrition info..
The dish. I wanted to create a recipe that took my beloved avocado toast and turned it into a true well-rounded meal. So I basically took avocado toast and fully loaded it up with goodies. Freshly chopped veggies like carrots, sweet onion, spinach - protein and fiber-rich white beans that easily mash creating a rich, rustic texture - plenty of bold flavors like citrus, white miso and a hint of nutritional yeast. And some spicy, smoky harissa on top to really make my flavors pop.
Nutrition estimate based on 3 servings per recipe..
Veggie-Loaded Avocado White Bean Salad
vegan, serves 3
1 16 oz. can white beans (cannellini) - drained, rinsed
1 small avocado, diced
⅓ cup sweet onion, diced
1 small carrot, chopped
½ cup spinach, thinly sliced
1 teaspoon apple cider vinegar
1 lemon, juiced
2 teaspoon white miso paste
1 tablespoon fresh tangerine or orange juice + pinch of zest
2 tablespoon nutritional yeast
1 tablespoon hemp or sunflower seeds
pinch of cayenne pepper
salt + pepper to taste
topping: harissa + fresh chives
*I used Le Pain Quotidien harissa
toasted bread (I used sprouted grain English muffins)
note: obviously your can greatly tweak the ingredients in this recipe by trying different veggies, seeds, beans and even seasonings.
Directions:
1. Add the beans and avocado to a large mixing bowl. Mash well with a fork until thick and chunky, yet creamy like a chunky guacamole or hummus. Mash beans as desired. I like mine well mashed.
2. Prep all your veggies and fold into the avocado mixture.
3. Whisk the white miso paste with the citrus juices and vinegar. Fold this liquid into the mixture and continue folding until well combined and the veggies begin to soak into the creamy and liquid.
4. Serve right away or chill in the fridge for 15-30 minutes before serving. This fresh salad is best served right away, since it slightly separates when left over night in the fridge.
Tweak ingredient ideas:
* chipotle powder
* jalapeno, diced
* radish, diced
* kale, finely chopped
* parsley or herbs, chopped
* chopped nuts
* omit the miso and just use salt to 'salt'
* teaspoon of tahini
Want more avocado toast recipes? Check out my round-up on Babble.com: 12 ways to serve avocado toast
Beth says
Wow this was amazing. I’ve not been a fan of avocado toast - kinda boring. But I’m addicted to this spread. Didn’t have any miso on hand so substituted 2 oz locally sourced marinated goat and sheep cheese (we aren’t vegan.) and mashed it in with the beans and Avo. Also, I mixed in the citrus as I mashed the beans and avo to help stop oxidation from the start. wasn’t sure I’d like the carrots but am so glad I included them! The crunch they add is awesome. Didn’t have harissa so just upped the cayenne a bit since we like some kick. Served on some whole grain seeded bread. YUMMY! it lasted several days in the fridge no problem. We are every bit. Thank you for this delicious recipe!
Barbara Vahsen says
Nutritional yeast is very high in B vitamins and protein without the side effects of conventional yeast 🙂
Emi says
any idea how long this stays good for? I'd love to make this at the beginning of the week and take it for lunch a couple days in a row!
ChrisS says
This looks absolutely delicious, but I am on a yeast-free diet. What is the purpose of the nutritional yeast and can you think of a substitute for it?
Kathy Patalsky says
Glad to hear that Maggie!
Maggie Bailey says
I have just made this, am eating it now! Delicious! Thanks so much for this recipe. I have put the salad on corn and rice cakes, rather than toast, and it's amazing! I'll definitely have this again.
Alynn Lassiter says
I love that this delicious recipe is quick and easy. This is the second time I've made this salad. No wheat for me, so I like beachmama's suggestion to stuff an avocado. Thanks for your site!
Sasha says
Just made this for lunch today. Doing a vegan diet for the week and trying to not just fill my meals with soy based meat substitutes. This was DELICIOUS. I put it in a whole wheat wrap instead of on toast, added a piece of romaine lettuce for added crunch, and made a little veganiase chipotle mayo sauce to spread on the wrap as well. Absolutely yummy and can't wait to eat it again tomorrow!
Kathy Patalsky says
yay 🙂 Thanks for the feedback! And stuffing avocados is a great idea in place of bread!
beachmama says
DELICIOUS! I'm eating this as I type and it's scrumptious! I used minced onion because I've let my pantry run low : ( I added garlic salt, Himalayan salt, capers not ac vinegar, used lots of spinach and dried cooked cannollini beans because I had them leftover from your Leprechaun dip. I'm not a big bread eater so I overstuffed 1/2 of an avocado and viola! Lunch, and probably dinner : )
Thank you so much for your simple, creative, textury, yummy recipes Kathy!
Justine@Cooking and Beer says
This is such a fabulous idea. Can't wait to try this recipe out!
Ana says
I made this for lunch today. Used cilantro instead of spinach because that's what I had on hand. It was awesome!!! It's a keeper.
Clare LaMeres says
Let me add that health expert, Dr. Furhman, suggests 1000 mg per day of sodium for women and 1200 for men...or less of course.
Again, thanks for your site. You are doing a great service to those who want to eat a plant based diet.
Elisa Yim says
can't wait to try this, thanks so much for all of your amazing recipes! wanted you to know that i make something from your recipe list once a week-from your desserts to your entree's. I don't know what i used to eat before finding your blog!!
Jen Havard says
Is there anything I could substitute for the white miso paste? Can't seem to find any here!
Karen says
you totally bailed me out! I came home from shopping. I have totally hit a wall tired miserable.Nothing looks good.Sick of cooking thinking cleaning up... so done.
I made this and hubby's lunch for tomorrow. Delish!I have a little headache from broken sleep, but now I feel better. That was easy and good not too cold not too chew consuming. I hate chewing for long periods. I am not user friendly today
healthygirlskitchen says
I'm so making this for dinner tonight. I've got an avocado and harissa that I want to use up. YUM!
Kathy Patalsky says
No it doesn't
The Vegan Cookie Fairy says
Gorgeous! I've grown really fond of avocado toast so this looks great to me. Does the nutritional info include the sprouted grain muffin?
Nikki says
Even though I just ate a giant dinner, I got hungry all over again when I saw this. Totally looks like a dream meal to me.
Eating Smart says
Beautiful! I love avocados. Thanks for posting!
Christina says
I am drooling looking at these photos! What an amazing combination of flavors in such a simple meal.
Marlies Hager says
thanks to your avocado toast post, i am totally obsessing over it right now! it's been my lunch the past few days, and it's going to start making the breakfast rounds 🙂 i love the idea of this jazzed up version!
Saes Kim says
looks soo yummy! I've tried a couple of your recipes and my family and I loved them all! I have lots of avocados in my fridge! def will try! thanks for the recipe!!