Tempeh Avocado & Bean Toast

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Tempeh Avocado & Bean Toast

featuring hearty tempeh, and a creamy avocado and white bean spread atop crispy toast for a wholesome and delicious breakfast.
My Notes:
Prep Time3 minutes
Cook Time7 minutes
Total Time10 minutes
Meal Type: Breakfast, Lunch, Snacks
Special: 10 Ingredients or Less, 30 Minutes or Less, Gluten-Free, Nut-Free, Oil-Free, Seasonal (Cold Weather), Soy-Free
Tool: Stove
Ingredient: Avocado, Lemons, Tempeh
Servings: 4 toasts
Ingredients
For the tempeh:
  • 1 tablespoon(s) olive oil
  • 3 oz tempeh sliced
  • 2 tablespoon(s) soy sauce (gluten-free if preferred)
  • 2 tablespoon(s) balsamic vinegar
  • 2 teaspoon(s) maple syrup
For the spread:
  • 1 avocado
  • 1 14oz can(s) cannellini beans drained and rinsed
  • 1 tablespoon(s) lemon juice
  • 1 tablespoon(s) parsley (optional for garnish)
  • 4 slices bread toasted (gluten-free if preferred)
Instructions
  • Pour the olive oil into a non-stick skillet over medium-high heat, add the tempeh and sauté for 2-3 minutes. Add the soy sauce, balsamic vinegar and maple syrup, stir to combine and cook for a further 3-4 minutes.
  • Make the toast spread mashing together the avocado, cannellini beans, lemon juice, and some salt and pepper to taste.
  • Spread the avocado and white bean spread over the toast and top with the sautéed tempeh. Season with a little more black pepper and serve with a garnish of parsley.
Notes
For oil-free: simply omit the oil and instead do a water or broth sauté.
Soy-Free: for soy-free, substitute a soy sauce for a soy-free option such as coconut aminos.
Nutrition
Serving: 1 serving (recipe makes 4 servings) | Calories: 331kcal | Carbohydrates: 41g | Protein: 15g | Fat: 14g | Saturated Fat: 2g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 8g | Trans Fat: 0.01g | Sodium: 879mg | Potassium: 416mg | Fiber: 10g | Sugar: 5g | Vitamin A: 158IU | Vitamin C: 8mg | Calcium: 140mg | Iron: 5mg
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