A vibrant plant-based twist on the classic Italian appetizer, with creamy avocado, ripe tomato, and fresh herbs atop toasted whole grain bread.
Preparation Time
- Prep: 10 minutes
- Cook (optional to toast bread): 5 minutes
- Total: 15 minutes
- Servings: 2 (about 4 pieces)
Ingredients
- 4 slices of whole grain or sourdough bread
- 1 ripe avocado, diced
- 1 medium tomato, diced and drained
- 1 tbsp finely chopped red onion or shallot
- 1 tbsp fresh basil or parsley, chopped
- 1 tsp lemon juice or balsamic vinegar
- Sea salt and black pepper to taste
- Optional: drizzle of extra-virgin olive oil
Instructions
- Toast the bread:
Lightly toast the slices in a pan or oven until golden and crisp. - Mix the topping:
In a bowl, combine diced avocado, tomato, onion, herbs, lemon juice, salt, and pepper. Toss gently to avoid mashing the avocado. - Assemble:
Spoon the mixture over toasted bread slices. Drizzle with olive oil if desired. - Serve immediately to preserve the avocado’s freshness and texture.
Estimated Nutritional Value (Per Serving)
| Nutrient | Amount (Approx.) |
|---|---|
| Calories | ~220 kcal |
| Carbohydrates | ~22 g |
| Protein | ~5 g |
| Fat | ~13 g |
| Fiber | ~7 g |
| Vitamin C | ~25% DV |
| Potassium | ~15% DV |
| Vitamin E | ~10% DV |
Evidence-Based Health Benefits
1. Avocado supports heart health
Avocados are rich in monounsaturated fats and potassium, which contribute to healthy blood pressure and cholesterol levels.
Reference: Fulgoni et al., Nutrients, 2013.
2. Tomatoes promote antioxidant defense
Tomatoes are a major source of lycopene, associated with reduced risk of cardiovascular disease and some cancers.
Reference: Story et al., Am J Lifestyle Med, 2010.
3. Whole grain bread improves digestion
Whole grains offer dietary fiber, supporting gut microbiota and regulating blood sugar.
Reference: Slavin, Nutrition Research Reviews, 2004.
Kitchen Tips
- Drain tomatoes slightly before mixing to prevent sogginess.
- Use garlic-rubbed toast for added flavor and antimicrobial benefits.
- For gluten-free version, use certified GF bread or roasted sweet potato slices.
- This dish is best served fresh; avoid refrigeration after assembly to preserve texture.
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