Easy Avocado Alternative
This high-protein smashed edamame toast is a creamy, savoury alternative to the classic smashed avocado on toast made with edamame beans, blanched kale stems, herbs, lemon and cream cheese. It is fresh, filling and works for breakfast as well as a light lunch, or even as a dip with crackers.
The idea behind this recipe is simple: edamame gives a protein-rich green topping for toast, while using the kale stems is a great way to reduce food waste, and adds some crunch. It is also packed with nutrients. Instead of throwing the stems away, they are blanched until tender, then blended with the edamame spread for texture, fibre and freshness.
It is quick to make, easy to adapt and useful beyond toast. Serve it on sourdough, spoon it into sandwiches, or use it as a savoury dip.
Why This Works
- A high-protein avocado alternative: edamame blends into a creamy green spread while adding more plant-based protein than many other plant-only toast toppings.
- Less food waste: Kale stems are edible, and blanching them makes them tender enough to blend into the topping instead of discarding them.
- Better texture: the edamame gives the spread body, while the kale stems add a little bite and freshness.
- Balanced flavour: garlic, herbs and lemon cut through the richness of the cream cheese, keeping the topping bright.
- More than just a toast topping: use it in sandwiches, with crackers, in salads or as a quick dip. Check out my gluten-free cracker recipe.
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Key Ingredients & Notes
- Edamame beans and kale stems - edamame beans form the creamy, protein-rich base of the topping, while kale stems add texture and help reduce food waste. Briefly blanching the kale stems softens them, making them blend more easily.
- Garlic, cream cheese and parsley - garlic adds savoury depth, cream cheese creates a smooth, rich texture, and parsley adds a fresh herbal flavour.
- Mint and lemon juice - mint gives the spread a clean, fresh flavour, while lemon juice adds acidity and keeps the topping bright rather than heavy.
- Sea salt and black pepper - simple seasoning brings out the sweetness of the edamame, the freshness of the herbs and the savoury flavour of the garlic.
- Sourdough bread - sourdough works well because its tangy flavour and chewy texture balance the creamy edamame topping. Toasting it gives the spread a firm base and prevents the bread from becoming soft too quickly.
See the recipe card for quantities.
How to Make High-Protein Smashed Edamame Toast
- Cut the kale stems into evenly sized pieces.
- Bring a saucepan of water to the boil, then blanch the kale stems until tender.
- Defrost the edamame beans in a bowl of cold water.
- Remove the mint leaves from the stems and roughly chop them.
- Roughly chop the parsley.
- Peel the garlic.
- Add the kale stems, edamame, mint, parsley, garlic, cream cheese, lemon juice, olive oil, salt and black pepper to a food processor. Blitz to a rough purée, leaving some texture.
- Taste and adjust the seasoning as needed.
- Toast the bread, add a generous helping of the spread and garnish as you desire.
Substitutions & Variations
Of course, you can use any bread you like. I prefer sourdough because it is easier on my digestion.
Don't have edamame? You can use frozen peas instead.
Use any herbs you have.
Don't have cream cheese? Use grated cheddar in the end, instead of or simply after adding to the toast.
Garnish Ideas
- Pickled red onion, thinly sliced radish and mint leaves
- Super seed mix for an added nutritional boost.
- Chilli flakes
- Chopped tomatoes.
- Slices of boiled egg.
- Spring onions.
- Smoked salmon.
Equipment
Invest in some digital scales for accurate ingredient measurement.
A food processor is required to blend all the ingredients together.
Storage
Store in an airtight container in the fridge for up to three days.
I do not recommend freezing the finished topping. However, you can freeze the blitzed edamame and kale stem mixture before adding the remaining ingredients.
Chefs Tips
Cut the kale stems into evenly sized pieces so they cook at the same rate.
📖 Recipe
Smashed Edamame Toast - Easy Avocado Alternative
Ingredients
- 200 g Edamame beans (frozen)
- 150 g Kale stem
- 5 g Garlic 2 cloves
- 100 g Cream Cheese
- 15 g Parsley
- 10 g Mint
- ½ Lemon for the juice
- 1 tablespoon Olive oil
- 1 teaspoon Sea Salt
- 1 tsp Black pepper
- 8 slices Sourdough Bread
Instructions
- Chop up kale stems, evenly.
- Boil water in a pot and blanch kale stems for about 2-3 minutes, till tender. Once done, drain the water.
- Defrost edamame beans in cold water. Drain and set aside.
- Wash, pat dry, remove mint from the stem and roughly chop the herbs.
- Peel the garlic.
- In a food processor, add kale stems, edamame beans, garlic, salt, lemon juice, black pepper, olive oil, cream cheese, and chopped herbs, then blend until a rough puree forms. Check and adjust seasoning if required.
- Toast the bread. Add the spread on top, garnish as desired and serve immediately.
More Spreads & Dips
More vibrant spreads and dips for toast, crackers quick lunches and sharing plates.
Food Safety
- Wash your hands regularly while preparing, handling and cooking food.
- Wipe down countertops and high-contact points regularly.
- If you cook meat and fish, do not use the same utensils on cooked food that previously touched raw meat. Use separate chopping boards for meat and fish. Wash your chopping boards immediately after use.
- Thoroughly cook food to a minimum temperature of 165 °F (74 °C).
- Don't leave food at room temperature for extended periods (more than 2 hours).
- Store food correctly.
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