Edamame toast topper

By Sari Huhtala

Looking for an easy, protein-packed, nutrient-rich breakfast or lunch idea? If you enjoy chickpea smash on toast or crackers, you’ll love this new twist for a toast topper. Edamame smash can be whipped up in minutes with only a few ingredients, and packs easily in a lunchbox.

Half a cup of edamame, the young soybeans that are harvested before they ripen, provide 11 grams of complete protein, along with 50 per cent of your daily recommended intake of folate, about 40 per cent of daily vitamin K and 9 grams of fibre. They are also a good source of iron, vitamin C and A, calcium, magnesium and potassium.

Paired with an avocado, which is also rich in macronutrients, vitamins and minerals, along with healthy fats, and you have a nourishing meal in moments. Find edamame in the frozen vegetable section at the grocery store. Be sure to only buy organic, non-GMO edamame. Otherwise, you’re eating a soybean that has been doused with cancer-causing glyphosate.

Edamame smash toast topper

• 1 cup shelled, organic edamame
• 1 small, ripe avocado
• 2-3 cloves garlic
• 1 tbsp lemon or lime juice
• ½ tsp ground cumin
• Salt and pepper to taste

Bring a pot of water to a boil. Add the edamame and cook for about 3 minutes. Drain and rinse the edamame under cold water to cool it off after cooking. Place the edamame into a bowl and use a potato masher to mash the edamame so that no large pieces remain. Alternatively, use a food processor or blender, just briefly, to mash it. Mash the avocado and add to the edamame, along with the rest of the ingredients. Adjust to ingredients tastebuds, making it more garlicky or lemony if desired. Store in a sealed container in the fridge for up to 3 days.

Edamame smash is not only tasty on toast, but it also makes a great side for crackers or nacho chips.

Sari Huhtala is the creator, publisher and editor of Alive and Fit Magazine, which was created in 2007.  She has over 25 years of experience in journalism and over 15 years of experience as a certified personal trainer and fitness instructor, and is a holistic chef, offering holistic cooking and edible wilds workshop, and My Farmacy workshops. She is an organic farmer, wild-crafter and grandmother, who has spent over 20 plus years navigating a holistic, healthy path for her family. Reach her at friends@thelaughingforest.ca