Garlicky White Bean Avocado Toast with BBQ Drizzle

If you didn’t think avocado toast could get any better, it just did! This savory breakfast recipe is easy to scale down (or up) for a quick lunch or dinner. With such a short ingredient list, you’ll be amazed at how delicious this is!

This recipe comes to us from The Meatless Monday Family Cookbook by Jenn Sebestyen.

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Serves 4

  • 1 tablespoon (15 ml) olive oil
  • 3 cloves garlic, minced
  • 1 can (15 ounces, or 425 g) cannellini beans (white kidney beans), drained and rinsed (or 1½ cups [269 g] cooked beans)
  • ½ teaspoon dried oregano
  • ½ teaspoon salt, or to taste
  • Pinch of black pepper, or to taste
  • 2 avocados, peeled and pits removed
  • 4 slices hearty whole-grain bread, toasted (gluten-free, if desired)
  • Sweet-and-Spicy BBQ Sauce or store-bought BBQ sauce
  • Hemp seeds, for garnish


Heat the olive oil over medium heat in a small skillet. Add the garlic. Sauté for 1 to 2 minutes; watch it carefully so it doesn’t burn and turn down the heat a bit if necessary. Add the cannellini beans, oregano, salt, and pepper and sauté for 4 to 5 minutes until hot.

To serve: Mash ½ of an avocado on each slice of toast. Spoon one-quarter of the bean mixture over the mashed avocado on each slice. Drizzle with BBQ sauce and sprinkle with hemp seeds.

SERVING SUGGESTION: We like this with a side of fresh fruit to offset the richness of the avocado and beans.

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Nutrition Information

Garlicky White Bean Avocado Toast with BBQ Drizzle

Servings per Recipe: 4

Amount per Serving

Calories:  347

Calories from Fat:  131

Total Fat:  15g

Saturated Fat:  2g

Cholesterol:  0mg

Sodium:  730mg

Potassium:  898mg

Carbohydrates:  42g

Dietary Fiber:  12g

Protein:  13g

Sugars:  3g

Vitamin A:  7%

Vitamin C:  14%

Calcium:  14%

Iron:  23%

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