Preparing a quick, healthy snack that’s a little different isn’t always easy. Many home cooks fall back on mashed avocado on toast with a fried egg. A practical duo, but not always ideal. Even though avocado provides good fats, fiber and vitamins, the carbohydrates in toast can cause bloating and fatigue. However, the British site BBC Good Food offers another way to enjoy this fruit: transforming it into a small edible bowl, garnished with
red beans spicy and feta. A vegetarian recipe, ready in a few minutes, which could well replace the essential toast.
Stuffed avocado: an alternative to toast and egg
The recipe is very simple. First cut the avocados in half, remove the pit, then use each half as a small bowl.
Then toast half a teaspoon of cumin seeds for a few seconds in a pan, without fat. Then, mix them with a 210 g can of drained red beans, the zest and juice of a lime, diced tomatoes, a finely chopped shallot, a little chili pepper and fresh coriander.
Then crumble the feta directly into the mixture, then stir gently. Divide the mixture among the avocado halves and add a few coriander leaves and a squeeze of lime juice before serving.
The result is reminiscent of the soft side of avocado on toast, with more freshness and a crunchier texture.
Why is this recipe interesting from a health point of view?
Avocado provides unsaturated fatty acids, fiber and many vitamins. For their part, red beans complete the recipe with plant proteins and satiating fiber. The feta adds a touch of creaminess and deliciousness.
The American site Yahoo News points out that the avocado is already an interesting food from a nutritional point of view. By eliminating the bread, this version also reduces the carbohydrate intake of the meal. Result: a lighter plate, which remains sufficiently nourishing thanks to the red beans and cheese.
The BBC Good Food site also classifies this recipe as an express meal. The beans are already cooked and the avocados require no cooking. In about ten minutes, the dish is ready. A good option for a light lunch, quick dinner or brunch.
How to personalize this recipe?
This recipe easily lends itself to everyone’s desires. You can adjust the amount of chili, replace the coriander with parsley or add a few seeds to add crunch.
The essentials remain the same: a ripe avocado, red beans and feta. A simple trio that allows you to vary from traditional avocado toast, without spending more time in the kitchen.