Vegan Avocado and Mushroom Toast – A delectable plant-based breakfast or brunch idea to elevate your morning


I almost didn’t share this post with you as I realised at the last minute I don’t have a proper toast. But no one is perfect, right? So I decided to use my imperfect baguette as a good companion to these beautifully grilled mushrooms, cherry tomatoes, and mashed avocado. This vegan Avocado and mushrooms on toast are like a go-to breakfast or brunch.

Okay, who am I kidding? Have it for lunch, snack or dinner as well. There are no rules when it comes to this very easy and very nutritious vegan dish.

So how nutritious is this meal really?

Mushrooms

These baby button mushrooms are not only an amazing addition to this vegan avocado toast but also flavourful. They provide various health benefits, including supporting your immune system, promoting heart health, and aiding digestion.

  1. Nutrient-Rich: Baby button mushrooms, also known as white button mushrooms, are a good source of essential nutrients. They contain vitamins such as B vitamins (especially riboflavin and niacin), vitamin D (when exposed to sunlight- read more about it below), and minerals like selenium, copper, and potassium.
  2. Low in Calories: Baby button mushrooms are low in calories, making them a great addition to low-calorie diets. They are also virtually fat-free and provide essential nutrients without adding many calories to your meals.
  3. Rich in Antioxidants: These mushrooms are rich in antioxidants like ergothioneine and selenium. Antioxidants help protect cells from damage caused by free radicals and may play a role in reducing the risk of chronic diseases.
  4. Source of Dietary Fibre: Baby button mushrooms are a good source of dietary fibre, which is essential for digestive health. Including them in your diet can aid in regular bowel movements and help control blood sugar levels.
  5. Versatile and Delicious: Baby button mushrooms have a mild, earthy flavour that pairs well with a wide range of dishes. They are often used in soups, salads, and stir-fries, making them versatile and delicious ingredients to enhance the flavour of your meals.

Nutritional value (100g)

  •  Calories – 22cal
  • Protein – 3.1g
  •  Fat – 0.3g
  • Carbs 3.2g 
  • Fiber 1.2g

Mushrooms may also have an anti-inflammatory effect. A variety of mushrooms, including the plain white button variety, appear to blunt the inflammatory response, potentially offering a boost in immune and anticancer function without aggravating diseases of inflammation.

Another brilliant fact about mushrooms is they are a good plant source of Vitamin D. Now, this is a bit of a tricky one. Usually, mushrooms are grown in nature where they absorb the sun (UV light) and synthesize vitamin D. It’s very similar to how our skin synthesize it. But most mushrooms are now farmed under artificial lights so not all of them are rich in Vitamin D. Luckily, you can either buy enriched mushrooms or you can simply expose them to sunlight at home.

vegan avocado on toast

Benefits of button mushrooms:

Excellent source of minerals – Selenium, copper, potassium, and zinc

Source of B vitamins – Thiamine, Riboflavin, niacin and pantothenic acid

 Avocado

Ahh, yummy avocado has so many health benefits. Avocados are an excellent source of potassium (the content of 2-3 bananas), vitamins B, C and E, omega-3 fatty acids, magnesium, and fibre.

avocado and mushrooms on toast
  1. Healthy Fats: Avocados are notably high in monounsaturated fats, primarily oleic acid. These “good” fats can help reduce bad cholesterol levels and lower the risk of heart disease.
  2. Low in Sugar: Avocados are low in sugar compared to other fruits, making them a suitable choice for those watching their sugar intake.
  3. High in Fibre: Avocados are an excellent source of dietary fibre, which aids in digestion, helps maintain stable blood sugar levels, and contributes to a feeling of fullness, supporting weight management.
  4. Rich in Vitamins and Minerals:
  • Vitamin K: Vital for blood clotting and bone health.
  • Vitamin E: An antioxidant that supports skin and eye health.
  • Vitamin C: Supports the immune system and skin health.
  • Vitamin B6: Essential for brain development and function.
  • Folate (Vitamin B9): Important during pregnancy and supports cell division and growth.
  • Potassium: Crucial for regulating blood pressure, heart health, and proper muscle and nerve function.
  • Copper: Essential for the formation of red blood cells.
  • Magnesium: Important for overall health, including nerve and muscle function.

5. Antioxidants: Avocado contains various antioxidants, including lutein and zeaxanthin, which are essential for eye health and may reduce the risk of age-related macular degeneration.

6. Phytochemicals: Avocado is rich in phytochemicals, such as polyphenols, which have potential anti-inflammatory and anti-cancer effects.

7. Bone Health: The combination of vitamin K, vitamin D, and calcium in avocados supports bone health.

8. Glutathione: This antioxidant helps boost the immune system and protect against various diseases.

9. Skin Health: The healthy fats in avocados can help maintain moisture and elasticity in the skin, promoting a healthy complexion.

10. Versatility: Avocado is a versatile food, suitable for everything from savoury dishes like salads and sandwiches to creamy smoothies and desserts.

Including avocados in your diet can be a delicious way to improve your overall health and well-being, thanks to their combination of essential nutrients and healthy fats.

Nutritional value 100g (about half of an avocado) 

  • Calories – 160cal
  • Protein – 2g
  • Carbs – 8.5g 
  • Fat – 14.7g 
  • Fibre – 6.5g

Healthy fats in avocado lower cholesterol (total and LDL) and increase healthy HDL cholesterol.

Read more about What to Eat on A Vegan Diet

Cherry Tomatoes

Tomatoes are considered low-calorie food as well as mushrooms. But the nutritional value is amazing. Packed with beta-carotene, an excellent source of vitamin C and B6, biotin, and vitamin K. 

  1. Low in Calories: I’m not promoting any diet or counting calories but in case you do it is good to know that cherry tomatoes are low in calories. A single cup of cherry tomatoes contains just about 27 calories.
  2. High in Vitamins: They are rich in essential vitamins, particularly vitamin C and vitamin A. A cup of cherry tomatoes can provide a significant portion of your daily vitamin C and vitamin A requirements. Vitamin C is crucial for a healthy immune system, while vitamin A supports good vision and overall skin health.
  3. Rich in Antioxidants: Cherry tomatoes contain various antioxidants, including lycopene, which gives them their bright red colour. Lycopene is known for its potential to reduce the risk of chronic diseases, such as heart disease and certain types of cancer. It may also help protect your skin from UV damage.
  4. Dietary Fibre: Cherry tomatoes are a good source of dietary fibre. Fibre is essential for healthy digestion, can help control blood sugar levels, and may contribute to a feeling of fullness, aiding in weight management.
  5. Minerals: These tiny tomatoes provide minerals like potassium, which is vital for regulating blood pressure and supporting proper muscle and nerve function.
  6. Hydration: Cherry tomatoes have a high water content, which helps keep you hydrated. Proper hydration is essential for overall health, including healthy skin and efficient bodily functions.
  7. Low in Fat and Sodium: They are naturally low in fat and sodium, making them a heart-healthy choice. A low-sodium diet is important for those with high blood pressure.
  8. Versatile and Convenient: Cherry tomatoes are easy to incorporate into your diet. You can snack on them, add them to salads, pasta, and sandwiches, or roast them as a flavorful side dish.

Nutritional value (100g)

  • Calories – 18cal 
  • Protein – 1.1g
  • Carbs – 3.6g 
  • Fat – 0.4g
  • Fiber – 1.3g

Now when you’ve got some more nutritional info about the ingredients, let’s make a vegan avocado and mushrooms on toast!

Vegan Avocado and Mushrooms on Toast

Course: Breakfast, Brunch, Lunch, AppetizersDifficulty: Beginner
Servings

2

servings
Prep time

5

minutes
Cooking time

20

minutes

Vegan Avocado and Mushroom Toast – A delectable plant-Based breakfast or brunch idea to elevate your morning

Ingredients

  • Grilled mushrooms
  • 300g Baby button mushrooms

  • 1 tsp olive oil

  • 2 cloves of garlic (crushed)

  • 1 tsp salt

  • fresh thyme

  • Roasted cherry tomatoes
  • 300g cherry tomatoes (I used on vine)

  • a drizzle of olive oil

  • 1/2 tsp oregano

  • salt

  • Mashed avocado
  • 1 avocado

  • juice of 1/2 lemon or lime

  • 1 tbsp nutritional yeast (optional)

  • 1/2 tsp cayenne pepper

  • salt and pepper to taste

  • Bread / toast

Directions

  • Grilled mushrooms
  • Heat the olive oil in a pan, add crushed garlic and saute for a couple of minutes. Add whole mushrooms, salt and fresh thyme. Grill for 5-15 min* see notes
  • Roasted cherry tomatoes
  • Whilst the mushrooms are cooking, place cherry tomatoes on a nonstick baking tray, drizzle with oil and the rest of the ingredients and bake on 180°C for 15 min
  • Mashed avocado
  • Mash avocado until smooth and creamy, mix with lemon juice and season well.
  • Avocado and mushrooms on toast
  • Toast your bread (I just heated mine in the same pan where I prepared mushrooms so it has a nice mushroomy taste but you can do it in a toaster or in the oven).
  • Spread the avocado on toast, add mushrooms, sprinkle with chilli flakes and/or more salt if needed.

Notes

  • Feel free to swap fresh garlic with 1/2 tsp garlic powder
  • Use any mushrooms you desire, no need for specific baby button ones
  • Use standard or on-a-vine cherry tomatoes
  • *I like my mushrooms golden and well grilled hence the 5-15min cooking time range. In case you like it juicy, grill for about 5min
  • Mash avocado with a fork or in a blender for an even creamier taste

  *resources: The encyclopedia of healing foods (Dr. Michael Murray and Dr. Joseph Pizzorno with Lara Pizzorno, MA, LMT. // Nutritionfacts.org

veganrecipes

Would you rather have this for breakfast or brunch?

 

(Visited 483 times, 1 visits today)

Leave A Comment

Your email address will not be published. Required fields are marked *