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High-Protein Avocado Toast Toppers (Tofu Feta, Chimichurri Chickpeas & Edamame Smash)
Frühstück

High-Protein Avocado Toast Toppers (Tofu Feta, Chimichurri Chickpeas & Edamame Smash)

20 Min.Für 4Nutri-Score B€€
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was Sie brauchen

Zutaten

4 Personen
  • firm tofu (broken into small pieces)Frischeprodukte225 g
  • olive oilVorräte30 ml
  • nutritional yeastVorräte30 g
  • miso pasteVorräte15 g
  • lemon (zested and juiced)Obst & Gemüse1 Stück
  • garlic (finely grated or minced)Obst & Gemüse2 Stücke
  • dried mintGewürze1 g
  • saltGewürze2 g
  • black pepperGewürze1 g
  • chickpeas (drained)Vorräte400 g
  • mixed fresh herbs (coriander, oregano, parsley, basil) (roughly chopped)Obst & Gemüse60 g
  • red chilli (half, chopped (optional))Obst & Gemüse1 Stück
  • red wine vinegarVorräte15 ml
  • extra virgin olive oilVorräte30 ml
  • avocado (pitted)Obst & Gemüse3 Stücke
  • edamame (cooked)Obst & Gemüse200 g
  • spring onions (roughly chopped)Obst & Gemüse2 Stücke
  • limes (juiced)Obst & Gemüse2 Stücke
  • water (splash, to loosen)Andere30 ml
  • sourdough bread (sliced, toasted)Backwaren4 Stücke
  • hemp seeds (to top)Nüsse & Samen5 g

pro Portion

Nährwerte

489kcal

Kohlenhydrate
44 g
Eiweiß
20 g
Fett
26 g
Utensilien anpassen

was Sie verwenden

Utensilien

  • Rührschüssel ×2
  • Küchenmaschine
  • Reibe

Schritt für Schritt

Zubereitung

  1. Make the tofu feta marinade

    • In a bowl, combine the olive oil, nutritional yeast, miso paste, grated garlic, dried mint and the zest of half the lemon.
    • Juice the whole lemon into the bowl and season with salt and pepper.
    • Mix everything together well.
    Schritt 1
  2. Add the tofu and chill

    • Break the block of tofu into small pieces and add them to the marinade.
    • Stir everything together well so the tofu is coated.
    • Keep in the fridge for up to 5 days.
    Schritt 2
  3. Make the chimichurri chickpeas

    • Roughly chop the herbs and add them to a bowl with the minced garlic, chopped chilli, red wine vinegar and extra virgin olive oil.
    • Add a generous pinch of salt and pepper, then add the drained chickpeas and mix everything together.
    • Lightly crush some of the chickpeas with the back of a spoon for a more smashed texture.
    • Keep in the fridge for up to 5 days.
    Schritt 3
  4. Blitz the edamame smash

    • Add the avocado, cooked edamame, spring onions, lime juice and nutritional yeast to a food processor or high-speed blender.
    • Blitz until mostly smooth, loosening with a splash of water if needed.
    • Adjust the lime to taste and season well.
    • Keep in the fridge for up to 3 days.
    Schritt 4
  5. Assemble the toast

    • Toast the sourdough slices.
    • Spread with avocado and top with the tofu feta, chimichurri chickpeas or edamame smash.
    • Finish with a sprinkle of hemp seeds.
    Schritt 5