This Vegan Avocado & Olive Toast-Topping is a great quick lunch, or breakfast, full of flavour and goodness!
And, no cooking involved, all you need is a toaster!
Main ingredients and what they contain
Avocados – high in Vitamin K and Folate (see below), they also contain vitamins C, B5, B6, and E along with Potassium. With 7 g of fibre per 100 g and 2 g of protein per 100 g, they really are a great all-rounder.
Folate – many vegans are led to believe it’s a must to take B12 supplements. However, with all of the vegan products that are fortified with B12, vegans should be able to get more than sufficient levels through food, without the need to take a supplement. However, Folate (B9) is also important be can be found in plant foods such as Avocados, Brussels Sprouts, Dark Leafy Vegetables, Asparagus, Beans, Sunflower Seeds, Fresh Fruits.
Although a deficiency in B9 is very rare, it is actually a protein called Intrinsic Factor, in the lower intestine, which is needed for the absorption of B12. Therefore, a lack of Intrinsic Factor is what causes a deficiency, and this can happen to anyone, including meat-eaters! Meat-eaters only get B12 from animals that accidentally eat soil, as B12 is a bacteria that needs cobalt-containing soil to make the vitamin. This is then eaten by the animals and absorbed into their meat and eaten by humans.
Here is some great reading and tells how factory farming is reducing the amount of B12 that animals are eating due to being kept inside – B12 – Why it’s not just a Vegan issue!
It’s extremely important that if anyone, vegan or not, is worried about their B12 levels, they should seek medical advice from their GP.
Olives – high in vitamin E and powerful oxidants, they do contain quite high levels of salt – therefore, when using olives, it is highly unlikely you will need to add more salt when seasoning. They have approximately 1 g of protein per 100 g and 3 g of fibre. And, of course, they contain wonderful oil that is processed to make olive oil.
Bell Peppers – low in calories they contain Vitamins C, B6, Folate, K1 E, and pro-vitamin A, which is converted into vitamin A in the body. They have approximately 2 g of fibre per 100 g and 1 g of protein.
How to make Vegan Avocado & Olive Toast-Topping?
There are only a few ingredients involved and some extra, optional, ingredients to serve.
One of the optional ingredients is balsamic glaze. This can be purchased in supermarkets and can be found in Tesco with ‘suitable for vegans’ on the label. The reason for using balsamic glaze rather than balsamic vinegar is that the glaze is thick and stays where you drizzle it. Whereas, vinegar is runny, unless you buy the really expensive balsamic vinegar, and will just make your toast go soggy! It also has a different taste to vinegar and can lift a dish with its subtle sweetness.
I am not a fan of sweet things, but I really like this glaze.
So, once you have gathered your ingredients, slice the olives and peppers.
The recipe calls for peppers in oil and to be drained, but the peppers will hold some residue oil. I have allowed for this in the overall calories. It also adds to the flavour of the toast-topping. Because it has this little bit of oil in it, I don’t add butter to my toast. Of course, it’s down to personal preference though.
Cutting the Avocado
Next, cut, destone, and slice the avocado to remove the flesh. This can be easily done by cutting the avocado in half, and following the stone, with the blade of the knife. Then ‘tap’ the stone with a sharp knife, give it a gentle twist and it will loosen the stone so you can remove it. Slice the avocado lengthways, whilst still in the skin, and then from side to side to give a ‘diced’ effect. Then use a spoon to remove the flesh and place it in a bowl.
Note – the avocado needs to be ripe so, when shopping for your avocado, make sure it is soft when you press it gently. But if the skin feels ‘hollow’ underneath your thumb when pressing, it is likely to be over-ripe and possible already going brown inside.
Add the olives and peppers to the bowl, season with freshly ground black pepper, and gently mash with a fork. The reason I mash after adding the other ingredients to the avocado is so I can mash the residue oil, left on the peppers after draining them, into the avocado flesh and also some of the olives.
The olives add a lovely subtle saltiness to the avocado when done in this way.
When you get to this stage, all you have to do is toast your bread, get a plate, and top that toast! Add any bits you want to serve the vegan avocado & olive toast-topping with and enjoy the amazing flavours from so few ingredients. Best eaten straight away, due to avocado having a tendency to turn brown when left, but you can add the juice of a lime if you want to make it ahead and take it to work, or on a picnic. 😊
Did You Know?
Avocados come from the same family as cinnamon!
Avocados have more potassium than bananas!
If you buy an unripe avocado, place it alongside bananas, they release a gas that will help to ripen the avocado quickly!
Avocados grow in pairs on trees, making them a symbol of love for the Aztecs!
For me, the cherry tomatoes and baby beetroots work perfectly but what about for you? Leave a comment in the comments box and let me, and others, know what you served yours with 👍👍
Happy toast-topping and ENJOY!
Vegan Avocado & Olive Toasts
- 15 min
- 270 (topping only) Cals/Serving
- Print this
- For the Topping
- 12 small green pitted olives, in brine, drained
- 55 g / 1 oz / ⅕ cup chargrilled peppers, in oil, drained
- 1 small ripe avocado (weight with skin on, approximately 110 g / 4 oz / ½ cup)
- Freshly ground black pepper
- 2 slices bread of choice (not included in calories as this will be dependant on which bread you choose)
- To Serve (optional and not included in calories)
- 2 cherry tomatoes, sliced
- 2 baby beetroots, sliced
- 15 ml / 1 tablespoon balsamic glaze
- Step 1
- Slice the olives and the peppers.
- Step 2
- Cut the avocado in half, remove the stone by tapping with a sharp knife, then twist the knife to release the stone.
- Step 3
- Slice the avocado, whilst still in its skin, lengthways and then from side to side to form a diced effect.
- Step 4
- Using a spoon, remove the avocado flesh and place it in a bowl. Add the olives and peppers, season with freshly ground black pepper, and mix together.
- Step 5
- Lightly mash the avocado with a fork. By mashing the avocado at this stage, rather than before you add the olives and peppers, will mash the flavour from the residue oil on the peppers and some of the olives, into the avocado. Making an overall better taste.
- Step 6
- Toast your bread of choice. Slice in half and top with the avocado mixture.
- Step 7
- Serve with sliced cherry tomatoes and baby beetroots and drizzle over the balsamic glaze. I like to use a glaze as vinegar is too runny, but it’s down to personal choice. 😊
- Step 8
- This is best eaten immediately as avocados turn brown shortly after being cut. However, if you want to make it to take to work for lunch, add the juice of a lime as this will help to prevent the avocado from turning brown.