| Prep: 20 mins | Cook: 0 mins | Difficulty: Easy | Serves: 6 |
| kcal | fat | saturates | carbs |
| 324 | 23g | 5g | 27g |
| sugars | fibre | protein | salt |
| 2g | 10g | 9g | 0.22g |
I’ve always been a sucker for a good dish that tells a story, and boy does the Sea Lettuce and Avocado Toast recipe have a tale to tell! Sure, I have a soft spot for my Italian-American favorites, passed down from my beloved nonni, but every now and then, something deliciously different catches my eye and captures my heart.
A Tale of Two Cultures
The Sea Lettuce and Avocado Toast melds the aquatic richness of sea lettuce, a common staple in Asian cuisine, with the familiar, creaminess of avocado on a hearty, whole grain toast. It’s a lovely fusion that effortlessly harmonizes the East and the West, somewhat like my Italian-American heritage.
This dish is very much similar to the popular Avocado Toast, but with a unique twist, making it an intriguing and healthful alternative. I find it’s a refreshing departure from my traditional tomato-based pastas, yet it links back to my roots with the robust use of extra virgin olive oil and a touch of sea salt— a nod to how my grandparents would season almost anything!
The Healthy Side of Sea Lettuce and Avocado Toast
As much as I enjoy a big plate of spaghetti and meatballs, my trails and adventures as a hike aficionado remind me of the importance of maintaining a balanced diet. And let’s not kid ourselves — this isn’t just any avocado toast. Oh no. This toast boasts some serious health benefits, thanks to the unique addition of sea lettuce (Source). Packed with essential minerals and vitamins, this green seaweed is a superb source of iodine, which aids in thyroid health. Plus, it’s a great source of iron, and we all could use a bit more of that!
Rounded out with the heart-healthy fats of avocado and olive oil, and the digestion-friendly whole grain bread, this recipe is a perfect balance of delicious and nutritious. And did I mention it’s vegan-friendly too?
Pair up a slice or two with a hot bowl of Minestrone or a light Caprese salad and it becomes a full, heartwarming meal. Or hey, enjoy it as a standalone snack on a relaxing afternoon in the garden! In my book, there’s no wrong way to appreciate a slice of Sea Lettuce and Avocado Toast.
Whatever the occasion or the company, this recipe is always a delight. Not only does it help to widen my culinary horizon but it also epitomizes my belief that food is a universal language, easily blending borders and beautifying differences, one bite at a time.
What You’ll Need
- 12 slices of whole grain bread
- 3 ripe avocados
- 1.5 cups of dried sea lettuce, soaked and drained
- 3 tablespoons of lemon juice
- 6 tablespoons of extra virgin olive oil
- 1/2 teaspoon of sea salt
- 1/2 teaspoon of black pepper, freshly ground
- 1/2 cup of cherry tomatoes, halved
- 1/4 cup of radish, thinly sliced
- 2 tablespoons of chives, chopped
Method
Step One
Start by toasting the 12 slices of whole grain bread until they are golden brown. Once done, set them aside.
Step Two
Next, pit the 3 ripe avocados. Scoop out the flesh and place it in a bowl. Use a fork to mash the avocados until you achieve a smooth yet slightly chunky consistency.
Step Three
Add the soaked and drained sea lettuce to the mashed avocados. Mix well to make sure that the sea lettuce is evenly distributed within the mixture.
Step Four
Drizzle the 3 tablespoons of lemon juice over the avocado and sea lettuce mixture. Also add the 6 tablespoons of extra virgin olive oil. Season with the 1/2 teaspoon each of sea salt and freshly ground black pepper. Stir everything together.
Step Five
Take your toasted bread slices and evenly distribute the avocado and sea lettuce mixture on top of each slice.
Step Six
Finish off the avocado toasts by garnishing each slice with the halved cherry tomatoes, thinly sliced radish, and chopped chives. Serve immediately and enjoy!
