Moringa Bean Toast with Avocado
Mornings that start with powerful breakfasts truly fuel you to take over that pending to do list. Have you ‘bean’ there? If not, this recipe is the answer.
Beans, of all kinds are excellent sources of plant protein packaged with fiber and various phytonutrients. At least 1/2 cup of beans each day impart long lasting benefits for your body, including gut and heart health. So, a crunchy toast with scrumptious avocado spread forms perfect base to get the daily dose of the nutritious beans.
We are talking powerful breakfasts, and there comes ‘MORINGA’ touted as the next new kale. Moringa is a tropical tree (aka Drumstick tree, the never die tree) with leaves that have more calcium +protein than cow’s milk, more Vit A than carrots, more Vit C than oranges (compared at 100g) . Being rich sources of iron, there are numerous proven benefits found in animal studies, such as being anti inflammatory and anti cancerous. (10-grams of moringa powder offers 150 milligrams of calcium, 2 mg of iron). Lately, there is emerging evidence that Moringa extract works well for diabetes and blood pressure control too. Fresh moringa is hard to find in the U.S, but if you do go ahead use a handful of it in this recipe. Otherwise, find organic moringa powder available in most grocery stores or online- such as this (I have no affiliation) https://www.amazon.com/Kuli-Vegetable-Nutritionally-Superfood-Smoothies/dp/B00Q5K4QHW/ref=sr_1_2_0o_wf_sspa?dchild=1&keywords=organic+moringa+powder&qid=1619461101&sr=8-2-spons&psc=1&smid=A3AVIBOIUQLXET&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUFETFNaMTFOWURWWEMmZW5jcnlwdGVkSWQ9QTA1NDIxMTMxOFMxWU9JS1dFRVRFJmVuY3J5cHRlZEFkSWQ9QTAyMzEzNTYyQzNWMlBEN09SMkROJndpZGdldE5hbWU9c3BfYXRmJmFjdGlvbj1jbGlja1JlZGlyZWN0JmRvTm90TG9nQ2xpY2s9dHJ1ZQ==
This protein packed super breakfast takes about 15 min, if you pre cook beans and store them in the fridge like I do. Bonus- it is kid friendly and fits nicely in a lunch box.
Moringa Bean Toast with Avocado
Equipment
- Instant pot or pressure cooker to cook the beans
Ingredients
Making the beans
- 1 cup beans- I used black eyed beans, can use any kind pre cooked
- 1/2 cup frozen corn
- pinch of salt
- 1 tsp black pepper powder
- 2 tsp dry oregano optional
- 2 tbsp dry moringa powder can use fresh moringa leaves if available
- 1/4 cup chopped cilantro optional
Avocado spread
- 2 medium ripe avocados mashed with hand
- 1 fresh lime squeezed into avocado
- 1 jalapeno deseeded finely chopped
- pinch of salt optional
Bread
- Bread of your choice- wholegrain preferred toasted on a pan on in the toaster
Instructions
Making the beans
- If you start from raw beans- soak them overnight, drain the water and cook in pressure cooker for 3 whistles, on in instant pot for 20 min on high pressure and then let it release naturally. (Easy way to have beans ready in fridge with no salt)If you are using canned beans, rinse them thoroughly to wash off extra salt.
- In a non stick skillet, add few tbsp water (or a spray of avocado oil if using). When hot, add the cooked beans, frozen corn. Saute them for 3-4 min. Then add the spices and herbs. I love to keep it simple and add salt, pepper, some oregano (masks the slight raw flavor of moringa), fresh cilantro. If you have moringa powder on hand, do add a good 1-2 tbsp of it (if this is your first time, use less to get used to the taste and flavor) . Instead you can use a handful of fresh moringa leaves too. You can even add paprika or cumin powder. Mix well for additional minute. You can save this mixture in the fridge and use for up to one week.
Avocado spread
- Mash one medium ripe avocado in a bowl. Add chopped deseeded jalapenos, lime juice and a pinch of salt.
Bringing them together
- You can toast your bread in toaster or on a non stick pan. PRO TIP- Crunchy toast pairs well the the creamy avocado and the bean layer Then apply generous amount of avocado spread. Top it with the super delicious and nutritious bean corn mixture. Add sliced cherry tomatoes for more color and a hint of sweetness on the top, if you prefer. Now, power yourself up while enjoying each bite.