Vibrant Smashed Edamame Toast: Your Go-To Healthy & Protein-Packed Vegan Meal

This easy Smashed Edamame Toast recipe features a creamy, flavorful spread made with tahini, fresh herbs, and zesty lemon, all perfectly balanced on crispy sourdough bread and crowned with tangy sauerkraut and nutritious hemp hearts. Ideal for a quick breakfast, lunch, or a satisfying snack!

Life, much like a good recipe, often presents us with unexpected ingredients and challenges that lead to delightful discoveries. Recently, our family embarked on one such adventure when we brought Flora, our beloved canine companion, to her very first doggy daycare experience. It was a significant milestone for several heartfelt reasons.

Firstly, this marked the inaugural occasion Flora had ever been apart from us, her devoted human parents, for an extended period, excluding her routine, albeit brief, vet visits for bloodwork. The thought of leaving her with new people and, more dauntingly, with other dogs, stirred a mix of anxiety and anticipation within us.

Secondly, and perhaps the most significant hurdle, was Flora’s pronounced fear of other dogs. From her early puppy days, even the slightest bark or a gentle approach from another canine was enough to trigger a full-blown fear response. This deep-seated apprehension made the prospect of doggy daycare particularly nerve-wracking for us. As her loving dog parents, we constantly grappled with the delicate balance of wanting to shield her from discomfort while simultaneously recognizing the vital importance of socialization for her overall well-being and happiness. It’s a classic parental dilemma: protect or push for growth?

A kind neighbor, observing our predicament, highly recommended a wonderful local family-owned small business that specialized in doggy daycare. After hearing glowing reviews and feeling a glimmer of hope, we decided to book an appointment, steeling ourselves for the unknown.

Looking back, I am profoundly grateful that the desire for Flora’s socialization ultimately prevailed over our initial anxieties. All three of us – M, Flora, and I – were brave enough to take that leap of faith. The initial updates from the daycare were a mix of relief and concern; we received photos of Flora looking half terrified, yet reassuringly alive! But as the day progressed, a wonderful transformation began to unfold. Later pictures showed Flora not just surviving, but thriving, joyfully playing with a new best friend named Maisie. Our hearts swelled with pride and a touch of humorous irony. We had spent so much time worrying, only to find that Flora was making friends with an ease that frankly put M and me to shame.

(Let’s be honest, making new friends in your 30s can be incredibly challenging, y’all! It’s a whole different ballgame.)

When we arrived to pick her up at the end of the day, Flora’s reaction was nothing short of ecstatic. Her tail wagged with such ferocity it seemed to encompass her entire body, accompanied by joyous whines, exuberant jumps, and uncontrolled leash-bound collisions of pure happiness. The daycare providers had warned us that Flora would likely be utterly exhausted after a day filled with intense mental and physical stimulation alongside other pups, so we had fully prepared for her to “pass out” the moment we got home.

WRONG. Oh, how delightfully wrong we were!

If Flora is consistent about anything, it’s her beautiful inconsistency with what dogs *usually* behave like. She strutted inside our home with an air of triumphant energy and immediately initiated a spirited play session with her favorite rubber squeaky ball, leaving M and me exchanging bewildered glances and raised eyebrows. It seems you simply can’t keep a good dog dow-wow-wow-wow-own (anyone catch the reference?).

And so, to Flora’s triumphant day of making new friends, to her boundless energy, and to the courage to try new things, I propose a toast – specifically, this vibrant and delicious Smashed Edamame Toast. It’s a simple yet incredibly satisfying dish, crafted with a creamy base of tahini, thoughtfully seasoned with aromatic herbs, and brightened with fresh lemon. This delectable spread is then generously applied to crisp sourdough bread and topped with the delightful crunch of sauerkraut and a sprinkle of wholesome hemp hearts.

This Smashed Edamame Toast is truly the perfect spring toast, but equally enjoyable any time of year. It’s packed with plant-based protein, making it an excellent choice for a light yet satisfying lunch, a hearty breakfast, or a nutritious snack that keeps you energized throughout the day. Its fresh flavors and vibrant colors are a testament to the joy of embracing new culinary experiences, just as Flora embraced her new social adventure.

What You Need to Make Smashed Edamame Dip

One of the best aspects of this Smashed Edamame Toast recipe is that you likely already have most, if not all, of the necessary ingredients readily available in your pantry and freezer. If you’re anything like me, a trusty bag of frozen shelled edamame is a staple, always waiting patiently in the freezer for its moment to shine. This ensures that a fresh, healthy meal is always just minutes away.

Here’s a breakdown of the simple, wholesome ingredients you’ll need to create this incredibly versatile and flavorful smashed edamame dip:

• Tahini: This creamy sesame paste provides a wonderful richness and nutty depth to the dip, acting as a perfect emulsifier and a healthy fat source.
• Edamame: The star of our show! Frozen shelled edamame is incredibly convenient and packed with plant-based protein, offering a slightly sweet and subtly grassy flavor. Make sure it’s cooked according to package directions before smashing.
• Avocado: Adds an extra layer of creaminess, healthy monounsaturated fats, and a beautiful vibrant green color. It also contributes to the smooth texture of the dip.
• Garlic Powder: A touch of garlic powder introduces a foundational savory note without overpowering the fresh flavors. You can adjust the amount to your preference or even use a small clove of fresh minced garlic for a sharper kick.
• Himalayan Sea Salt: Essential for enhancing all the other flavors. Its mineral content also contributes a unique depth compared to regular table salt.
• Cilantro Leaves: A generous handful of fresh cilantro brings a bright, herbaceous, and slightly citrusy aroma and taste, elevating the overall freshness of the dip. If you’re not a fan of cilantro, fresh parsley or dill can be delightful alternatives.
• Lemon Juice: Freshly squeezed lemon juice is crucial for adding a zesty tang that brightens the entire dip and balances the richness of the tahini and avocado. It also helps prevent the avocado from browning too quickly.

That’s it! With these minimal yet powerful ingredients, you’re set to create a dip that’s both incredibly healthy and bursting with flavor. The combination is surprisingly robust, offering a satisfying profile that makes this toast a standout.

How to Make Smashed Edamame Dip

Crafting the Smashed Edamame Dip is a wonderfully straightforward process, making it perfect for busy weeknights or when you need a quick, healthy meal. It comes together effortlessly in either a blender or a food processor, minimizing cleanup and maximizing efficiency.

Begin by gathering all your ingredients: the creamy tahini, cooked shelled edamame (ensuring it’s thawed and cooled if using frozen), ripe avocado, a dash of garlic powder, a pinch of Himalayan sea salt, fresh cilantro leaves, and the vibrant juice from your lemon.

Carefully add all these ingredients into the pitcher of your blender or the bowl of your food processor. Secure the lid and start blending on a low setting. Initially, you’ll want to blend just until the mixture begins to break down and form a delightfully chunky dip. This texture provides a satisfying bite and visual appeal.

The beauty of this recipe lies in its adaptability to your personal preference for texture. If you prefer a smoother, more spreadable dip, continue blending for a bit longer until it reaches your desired silky consistency. For those who enjoy a bit more chew and character in their spread, blend for less time, allowing larger pieces of edamame and cilantro to remain. The choice is entirely yours – customize it to your heart’s content!

Once you’ve achieved your ideal texture, pause the blending and give the dip a taste. This is your opportunity to fine-tune the flavors. Depending on the ripeness of your avocado or the potency of your lemon, you might find it needs a little extra something. Don’t hesitate to add more salt to enhance the overall taste, additional garlic powder for a bolder savory note, or a squeeze more lemon juice to brighten it up even further. Adjust until it perfectly suits your palate.

While you can certainly enjoy this dip immediately, I find that chilling it for about 20-30 minutes prior to serving allows the various flavors to meld together beautifully, deepening their complexity and creating a more harmonious taste experience. This brief resting period is worth the wait, but rest assured, it’s delicious straight from the blender too!

How to Make Smashed Edamame Toast

Now that you have your perfectly crafted Smashed Edamame Dip, it’s time to find the ideal “vehicle” to transport all that vibrant, flavorful goodness straight to your plate. The foundation of any great toast is, naturally, the bread itself.

Begin by toasting your bread of choice to a beautiful golden crispness. While any bread will work wonderfully, I personally adore using a hearty, seedy sourdough bread for this recipe. Its robust texture holds up well to the generous spread, and its subtle tangy flavor complements the edamame dip exquisitely. However, feel free to experiment with whole wheat, gluten-free options, or even a classic artisan loaf – whatever you have on hand and love.

Once your toast is perfectly golden, it’s time for the star spread. Smear a truly generous amount of the freshly prepared edamame smash onto each warm slice of bread. Don’t be shy about it! This isn’t a demure spread; think of this dip as the “meat and potatoes” of your toast, providing the core flavor, texture, and nutritional value. The warmth of the toast will slightly soften the dip, releasing its full aroma and creating a delightful contrast with the crispy bread.

To elevate your Smashed Edamame Toast from great to extraordinary, consider the toppings. These not only add layers of flavor and texture but also a boost of nutrition and visual appeal. I highly recommend topping your toast with a sprinkle of nutrient-dense hemp seeds. They offer a delightful nutty flavor and a significant boost of plant-based protein and healthy fats.

For an added layer of tangy crunch and probiotic benefits, sauerkraut or any of your favorite pickled vegetables are fantastic choices. Pickled onions, carrots, or even a medley of mixed pickled veggies can provide a bright, acidic counterpoint to the creamy edamame, cutting through the richness beautifully. The contrasting colors, especially with vibrant red pickled cabbage, also make for a visually stunning presentation.

Finally, for a fresh finish and an extra pop of color and flavor, I love adding a light sprinkle of fresh herbs. A little extra cilantro, fresh dill, or even some finely chopped chives can make all the difference, bringing an aromatic flourish to each bite. Enjoy this wholesome, flavorful, and incredibly satisfying Smashed Edamame Toast!

Notes on Meal Prep: Effortless Eating All Week

One of the many reasons I adore this Smashed Edamame Dip is its incredible versatility and suitability for meal prepping. Having a batch ready in the refrigerator transforms quick meals and snacks into a breeze, ensuring you always have a healthy option at your fingertips, even on the busiest days.

To enjoy this dip throughout the week, simply store any leftover spread in an airtight container. Place it in the refrigerator, and it will remain fresh and delicious for approximately 3 to 5 days. While the avocado component of the dip will naturally begin to oxidize and brown slightly over time – a common occurrence with avocados – rest assured that the dip itself will still maintain its wonderful flavor and nutritional value. Stirring it gently before serving can often help refresh its appearance. You can also try pressing a piece of plastic wrap directly onto the surface of the dip before sealing the container to minimize air exposure and slow down browning.

This recipe is particularly convenient for those who have access to a toaster at lunchtime, whether at home or at the office. You can easily assemble your Smashed Edamame Toast on the go. Simply pack your pre-made edamame dip and your favorite bread separately. When hunger strikes, toast up your bread to your preferred crispness, generously spread on the dip, and add any desired toppings you might have prepped, such as a small container of sauerkraut or hemp seeds. It’s a fresh, customizable, and satisfying lunch that comes together in mere moments.

Alternatively, if you’re looking for an even more portable option that doesn’t require toasting, this vibrant edamame dip also makes a fantastic accompaniment to crackers, pita chips, or even fresh vegetable sticks like cucumber slices, carrot sticks, or bell pepper strips. It’s a wonderful, protein-rich snack that’s perfect for picnics, lunchboxes, or simply enjoying at your desk.

How to Serve Smashed Edamame Toast

This Smashed Edamame Toast recipe is more than just a meal; it’s a celebration of fresh, vibrant flavors, perfectly encapsulating the essence of spring, though it’s truly a delight to enjoy any time of year. Its versatility makes it a fantastic addition to your culinary repertoire.

I especially love this recipe for a hearty and protein-packed lunch. It’s satisfying without being heavy, leaving you feeling energized and focused for the rest of your day. However, don’t limit its potential! It also makes for a savory, nutrient-rich breakfast, providing a wonderful alternative to sweeter morning options. And, of course, it’s an excellent choice for a quick, healthy snack when you need a little pick-me-up.

The beauty of Smashed Edamame Toast also lies in its adaptability when it comes to toppings. Feel completely free to mix and match with whatever delicious ingredients you have on hand that you think would pair well. The goal is to create a flavor profile that sings to your taste buds!

I am particularly fond of adding sauerkraut for a reason. Its bright, tangy acidity provides a delightful contrast to the creamy richness of the edamame dip. This interplay of flavors creates a wonderfully balanced and exciting bite. Beyond sauerkraut, adding other pickled veggies is a brilliant idea for both texture and taste. They contribute a fantastic crunch and a bright pop of color, making your toast even more appealing. Think about pickled red onions, which offer a beautiful fuchsia hue and a sharp, sweet tang, or even thinly sliced quick-pickled cucumbers. These provide a lovely, vibrant contrast to the soft green spread.

For an extra boost of nutrition and a pleasant nutty flavor, definitely add hemp hearts, as recommended in the recipe. These tiny powerhouses are rich in omega fatty acids and protein. If you don’t have hemp hearts, or simply want to try something different, consider a sprinkle of toasted sesame seeds, chia seeds, or even sunflower seeds for varying textures and flavors. A drizzle of high-quality olive oil can also add a touch of Mediterranean flair and extra healthy fats.

To further enhance the freshness, a few extra fresh cilantro leaves or a scattering of finely chopped chives or parsley as a garnish can make a significant difference, adding both aroma and a touch of gourmet elegance. Don’t underestimate the power of a final flourish!

Enjoy every delightful bite of this Smashed Edamame Toast – a simple, healthy, and incredibly flavorful meal that’s sure to become a new favorite!

More Delicious Toast Recipes to Explore

If you’ve fallen in love with the versatility and deliciousness of Smashed Edamame Toast, then you’re in for a treat! Toast is such an incredible canvas for a myriad of flavors, from sweet to savory, making it a perfect quick meal or snack any time of day. We believe in harnessing the power of simple ingredients to create extraordinary dishes, and our collection of toast recipes is a testament to that philosophy. Whether you’re craving something fresh and zesty, rich and comforting, or a delightful blend of both, there’s a toast recipe here for everyone. Expand your toast repertoire and discover new favorite combinations that are easy to prepare and bursting with flavor. Dive into these other exciting toast creations from our kitchen:

• Lemon-Y Smashed Pea Toasts: A bright and refreshing alternative, perfect for pea lovers!

• Caramelized Banana & Toasted Sunflower Seed Toast: A sweet, comforting, and crunchy delight for breakfast or dessert.

• Blackberry Basil Yogurt Toast: An unexpected yet harmonious blend of fruity, herbaceous, and creamy notes.

• Strawberry Rhubarb French Toast: A seasonal favorite, offering a sweet and tart twist on a classic.

• Romesco Roasted Cauliflower Toast: Rich, savory, and full of Mediterranean flavors.

• Strawberry Hemp Heart Avocado Toast: A fusion of sweet and savory with a superfood boost.

• Tempeh, Lettuce, Avocado, & Tomato (TLAT) Toast: Our plant-based take on a classic sandwich, reimagined as a toast.

• White Bean Ricotta & Baby Artichoke Toast: Creamy, earthy, and utterly delicious.

• Apple Pie Avocado Toast: A surprising and delightful sweet avocado toast with warm spices.

• Peanut Butter Blueberry Rice Cake Toast: A light, crunchy, and fruity option, great for a quick snack.

• Avocado Raspberry Rice Cake Toast: A colorful and refreshing combination for a light bite.

• Chickpea Free Purple Sweet Potato Toast: A vibrant and uniquely flavored hummus alternative.

• Shiitake Avocado Toast: Umami-rich and savory, a gourmet twist on avocado toast.

I Want to Hear From You: Share Your Smashed Edamame Toast Creations!

Your feedback and culinary adventures truly inspire us! We pour our hearts into creating delicious and wholesome recipes, and there’s nothing more rewarding than hearing how they’ve brightened your day and your kitchen. So, if you decide to whip up this delightful Smashed Edamame Toast recipe, please don’t keep it a secret!

We’d be absolutely thrilled if you could take a moment to leave us a comment below. Share your thoughts, tell us what you loved, and don’t forget to include a rating and review! Your valuable feedback is incredibly important to us, as it helps us understand what you enjoy most and guides us in creating even more “yums” that you’ll love in the future.

Are you an Instagram enthusiast? We’d love to see your beautiful creations! Give us a shout on Instagram and make sure to use the hashtag #floraandvino. It’s always a joy to see how you interpret our recipes and add your unique touch. We love to share your posts and celebrate your culinary successes with our community!

For more plant-based recipe inspiration, delightful meal ideas, and beautiful food photography, be sure to check out my Pinterest page. You’ll find a treasure trove of recipes, including many like this Smashed Edamame Toast, perfect for pinning and saving to make later.

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XO Lauren

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