Three Vegan and Healthy Toast Recipes
Switch up your usual toast toppings with these three vegan toast recipes. Featuring a chocolate tahini sauce with fruit, pumpkin spread, and avocado with pinto beans for a savoury option.
I don’t know about you, but to me, toast will always be a classic, either as a snack or a full on meal. There are endless possibilities when it comes to toppings. Plus, a hearty slice of bread on a cold morning is the definition of cosiness. It certainly makes crawling out from under your blankets and even becoming a full morning person far easier!
I spent this weekend trying out new recipes, one of which was supposed to be a vegan version of a Russian classic – pelmeni (boiled dumplings) with mushrooms and peas. It failed. Badly. Not gonna lie, I wept a bit because it’s always a shame when you have this fantastic idea, but the expectations do not accord with reality. That idea quite literally fell apart before my eyes.
After feeling sorry for myself and having something like an existential crisis, I decided to see the whole situation as a sign to make something that’s a lot simpler that afternoon, but definitely not inferior in terms of quality. After all, I’m all about making vegan recipes accessible and easy to incorporate into any lifestyle, and toast couldn’t come closer to these parameters. It requires minimal preparation, is acceptable at any meal (although, does anyone else find it strange that we allocate certain foods to certain times of day?!) and is perfect for lunchboxes/mealprep.
I have to admit, I haven’t made my own bread in a while, despite the fact that I prefer homemade to store-brought baked foods. Nothing wrong with the latter, but those made through your own efforts always taste better, and the possibilities you can try out are endless. However, whenever I’m in a rush and still want bread with that amazing ‘straight out of the oven’ taste, I’m lucky that my local health food store has plenty of options. Many are also gluten-free and relatively low in sodium.
While I am someone who prefers sweet toast, I’ve included a savoury idea in this post for anyone who may prefer the latter. And of course, there’s pumpkin for seasonal touch. Summer may be for dragonfruit and other exotic ingredients that only grow on the equator, but fall is all about that fantastic orange vegetable.
Try these out for breakfast or as an afternoon snack to keep you energised. All take under ten minutes to make with very minimal effort. And yes, pumpkin may be involved, but these definitely transcend seasonal boundaries. Anyway, before I manage to romanticise toast a tiny bit too much, let’s jump into the recipes.
Vegan toast recipe 1: banana with a chocolate yoghurt sauce
When I found out that I am no longer allergic to bananas, one of the first things I did (after, of course, making banana ice cream) was put it on toast, and I discovered just why this is such a classic.
A few finishing touches can take this from a very basic, throw-it-together-at-the-last-minute type of meal to something a tiny bit more worthy of being posted on Instagram (even if you’re like me and spend ages looking at five basically identical pictures before deciding which one will make it past the share button).
To make the chocolate sauce, mix together
- 1 tbsp tahini
- 1/2 tbsp maple syrup
- 1/2 tbsp soy yoghurt
- 1/2 tsp cacao powder
- 1 tbsp plant milk of choice
Given that bananas are quite sweet by themselves, I created a sauce that was quite subtle and didn’t overwhelm their natural flavour. After drizzling the sauce over your toast, or setting it aside for dipping, finish off this delicious and simple treat with:
- vegan chocolate
- fresh berries of choice
Vegan toast recipe 2: avocado with haricot beans
Sure, I’m not yet persuaded that avocado is the solution to all of life’s troubles, and my inability to judge an avocado’s ripeness always dismays me. But it’s nonetheless one of my favourite healthy fat sources and always looks much more photogenic than I could ever aspire to be.
To make the haricot bean spread, you’ll need:
- 1 clove garlic, minced
- 1/4 yellow bell pepper
- 1/4 small red onion
- 1/3 cup cooked haricot beans (or any bean variety of your choice)
- 1 tbsp balsamic vinegar
- 1 tbsp tomato purée
Start by sautéing the garlic, yellow bell pepper and red onion in a saucepan on a medium-high heat with around 1 tbsp water until they become translucent (this should take around 2-3 minutes). Then, stir in the cooked haricot beans, balsamic vinegar and tomato purée. If you want to, season with salt and pepper. Then, simply add to your bread, top with sliced/mashed avocado and garnish with fresh coriander and sesame feeds! I like adding lime juice for some extra tanginess.
Vegan toast recipe 3: sweet pumpkin spread
Sure, I’m always sad to see summer go. But I’m still making the most of autumn by indulging in pumpkin like there is no tomorrow. Apples remind me of this season just as much as pumpkin, so I thought: why not combine them on a slice of crunchy toast for a cosy, energising treat?! If you want to, top with fresh figs to take this toast idea to the next level.
To make the sauce, stir together the following in a small bowl:
- 2 tbsp canned pumpkin
- 1 tbsp nut or seed butter of choice
- 1/2 tbsp maple syrup
Serve with the fresh fruit of your choice, and an extra drizzle of maple syrup if you want it sweeter!
Bonus vegan toast topping ideas
- Scrambled tofu with spinach and fresh tomatoes
- One-pot lentils
- Hummus of any kind! Try blending it with some cooked beetroot for even more deliciousness
- Soy/coconut yoghurt with caramelised bananas and nectarines
- Mashed avocado with chickpeas or edamame
Let me know in the comments – what’s your favourite toast topping at the moment? If you give any of these a go, be sure to tag me on Instagram (@earthofmariaa) so I can see your creations.
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