Recipe for Whole wheat bread with roasted avocado and Peruvian beans
Hello! Get ready to enjoy a healthy breakfast with this simple and nutritious recipe. The whole wheat bread crispy combines with the smooth flavor of roasted avocado and the creamy texture of the Peruvian beans. This preparation combines natural ingredients that provide energy and fiber to start the day strong.
- Recipe for Whole wheat bread with roasted avocado and Peruvian beans
- Preparation time
- Ingredients
- Utensils we will use
- Preparation
- 1. Cook the Peruvian beans
- 2. Prepare the roasted avocado
- 3. Toast the whole wheat bread
- 4. Mash the beans
- 5. Cut tomato and onion
- 6. Assembly of the Whole wheat bread with roasted avocado and Peruvian beans
- To finish and serve
- Nutritional Information
- 5 keys for the whole wheat bread with roasted avocado and Peruvian beans to be perfect
- When is it ideal to enjoy it?
- Comparison with similar recipes
- Share your experience
- Culinary glossary
Preparation time
The times we present to you are adjusted to the complete preparation of the recipe, from cooking the beans to the final assembly.
- Preparation: 15 minutes
- Cooking: 2 hours (to cook the beans)
- Total: 2 hours 15 minutes
- Servings: 1 serving
- Difficulty: Easy
Ingredients
For the main preparation
- 1 slice of whole wheat bread
- 1/3 piece of roasted avocado
- 1/2 cup cooked Peruvian beans
- 1/2 cup sliced tomato
- 1/2 cup sliced onion
In case you don't have Peruvian beans, you can substitute it with black or pinto beans, which also have a creamy texture when cooked and work perfectly for spreading on bread.
Utensils we will use
- Frying pan or toaster for toasting the bread
- Pot for cooking the beans (can be a pressure cooker or normal pot)
- Knife and cutting board
- Bowl for mashing the beans
- Spreading spoon
Preparation
1. Cook the Peruvian beans
- Soak the beans: Rinse the beans under cold water and let them soak in water for 12 hours to soften them. This helps reduce cooking time and improves texture.
- Drain and cook: After soaking, drain the water and place the beans in a pot with agua fresca that covers at least three times their volume.
- Add flavor: Incorporate 1/2 onion and 2 cloves of garlic to give a natural flavor touch to the cooking water. You can omit these ingredients if you want a more neutral flavor.
- Boil and cook over low heat: Bring to a boil and then cover the pot, letting them cook over medium-low heat for approximately 2 hours. If you use a pressure cooker, the time is considerably reduced. Stir occasionally to prevent the beans from sticking and add hot water if necessary.
2. Prepare the roasted avocado
- Wash and cut: Wash the avocado well to remove any external dirt. Cut it in half and remove the seed.
- Char (roast) the avocado: Place the avocado halves pulp-side down in a hot pan over medium heat. Let the skin and pulp roast lightly until a golden or toasted tone is marked. This provides a caramelized flavor and a special touch to the roasted avocado.
- Slice: Once charred, cut the avocado into uniform slices to integrate onto the bread.
3. Toast the whole wheat bread
- Heat the bread: Use a toaster or a non-stick pan over medium heat to toast the whole wheat bread. The goal is for it to be crispy and sturdy to support the other ingredients without getting soggy.
4. Mash the beans
- Prepare the puree: Place the cooked beans in a bowl and mash them with a fork or masher until you get a smooth paste texture but with some body so it's easy to spread.
5. Cut tomato and onion
- Wash and cut: Wash the tomatoes and onion well. Cut the tomatoes into thin slices (approximately 3-5 mm) and the onion into strips or thin slices so as not to overpower the flavor.
6. Assembly of the Whole wheat bread with roasted avocado and Peruvian beans
- Spread the base: Spread the layer of mashed beans over the toasted whole wheat bread, ensuring an even distribution so that each bite carries the full flavor.
- Add the vegetables: Arrange the onion and tomato slices on top of the bean puree. This provides freshness and a crunchy texture.
- Place the charred avocado: Finish with the slices of roasted avocado, which will add a creamy texture and a unique smoky flavor.
To finish and serve
Check that the combination is well balanced in flavor and texture. You can adjust with a little salt or pepper if you wish. Serve the whole wheat bread with roasted avocado and Peruvian beans immediately to maintain the crispy texture of the bread and the freshness of the vegetables. This recipe is an excellent option for a balanced diet and is best enjoyed with a refreshing drink or a mild tea. The contrast of flavors and the richness of natural ingredients make this preparation a simple delight that cannot be missing from a homemade menu.
Nutritional Information
- Calories: 274 kcal
- Proteins: 12.2 g
- Fats: 7.1 g
- Carbohydrates: 43.7 g
- Fiber: 12.1 g
The values are approximate and correspond to one serving of the recipe.
5 keys for the whole wheat bread with roasted avocado and Peruvian beans to be perfect
- Soak the beans properly: Soaking for 12 hours not only reduces cooking time but also helps eliminate antinutrients and facilitates digestion.
- Control the heat when roasting the avocado: Use medium heat so that the pulp cooks without burning, thus achieving that roasted flavor without bitterness.
- Toast the bread just before assembling: Doing it in advance can make it soggy, losing the crispy texture necessary for the dish.
- Mash the beans well but leave them somewhat rustic: A texture that is too smooth loses personality; a few chunks add interest and a homemade feel.
- Include fresh tomato and onion in thin slices: They add freshness, acidity, and contrast that balance the creaminess of the avocado and beans.
When is it ideal to enjoy it?
This recipe is perfect for a healthy breakfast or a brunch. Its combination of flavors and textures makes it ideal to start an active day, or for an informal weekend gathering that requires a simple and tasty meal. It also fits well on summer days when you're looking for something fresh, quick, and nutritious. Its contribution of fiber and good fats makes this dish an ally for maintaining a balanced diet with natural ingredients typical of the traditional food and Mexican cuisine.
Comparison with similar recipes
| Recipe | Key ingredients | Difference/advantage |
|---|---|---|
| Whole wheat bread with roasted avocado and Peruvian bean | Whole wheat bread, roasted avocado, Peruvian beans | Unique combination of roasted flavors and cooked beans, ideal for a balanced breakfast |
| Whole wheat toast with avocado and poached egg | Whole wheat bread, avocado, poached egg | Add animal protein for greater satiety |
| Avocado toast and chickpeas | Whole wheat bread, avocado, chickpeas | Vegan alternative with different legumes |
| Latin bowl with brown rice, black beans, and chimichurri | Brown rice, black beans, chimichurri | More complete dish with multiple flavors |
| Nopalitos Salad with Red Quinoa | Nopalitos, red quinoa, tomato | Light option, more vegetable-based, and without bread |
| Cucumber cream and avocado | Cucumber, avocado, cream | Creamy texture, fresher and colder |
| Avocado Brownies | Avocado, flour, cocoa | Use of avocado in desserts, smooth and healthy texture |
Share your experience
Experimenting with this preparation can open up many possibilities in your daily cooking. Did you try varying the amount of tomato or adding a touch of serrano chili? You can comment on how your whole wheat bread with roasted avocado and Peruvian bean, how you adjusted the recipe, or what accompaniments you would recommend. Cooking is for learning and sharing, so leave your tricks and results for others to enjoy too.
Culinary glossary
- Tatemar: To superficially roast a food to give it a toasted flavor and particular aroma.
- Peruvian bean: Variety of bean typical of Peru, used in many traditional preparations. It can be substituted with black or pinto beans.
- Puree: Paste made by mashing cooked ingredients until a homogeneous texture is obtained.
- Soaking: Technique that consists of leaving legumes in water to soften them and shorten their cooking time.
- Shock: In cooking, it refers to briefly sautéing ingredients over high heat to enhance their flavor (although not specifically used in this recipe, it is very common in legume preparations).
