| Prep: 15 mins | Cook: 5 mins | Difficulty: Easy | Serves: 6 |
| kcal | fat | saturates | carbs |
| 290 | 22g | 3g | 23g |
| sugars | fibre | protein | salt |
| 3g | 8g | 7g | 0.6g |
Every now and then, you stumble upon a dish that not only tantalizes your taste buds but also speaks to your soul. For me, Sea Kale and Avocado Toast is one of those recipes. It’s a vibrant, colorful dish that brings together the earthy flavors of the Midwest with a touch of coastal freshness. Growing up in Nebraska, my meals were often hearty and comforting, but this recipe, with its farm-fresh ingredients, elevates that comfort to a whole new level.
Rich in Nutrients
One of the many reasons I adore Sea Kale and Avocado Toast is its health benefits. Avocado, often dubbed as nature’s butter, is packed with healthy fats that can improve your heart health. It’s also an excellent source of potassium and fiber, keeping you full and satisfied. The addition of sea kale brings in a wealth of vitamins, including A, C, and K, making this toast not just a treat for your palate but a boost for your overall well-being.
A Perfect Balance of Flavors
The harmonious blend of creamy avocados, slightly tangy lemon juice, and crunchy, nutrient-dense sea kale creates a balance of flavors and textures that can brighten up any meal. The cherry tomatoes add a burst of sweetness, while the red onion provides that much-needed zing. A sprinkle of feta cheese, though optional, perfectly complements the dish with its rich, salty flavor.
This toast is versatile; it can be an elegant appetizer at a dinner party or a satisfying breakfast that will kickstart your day with the right nutrients. In the heartland, we often enjoy similar fare, like avocado salads or kale shakes, but Sea Kale and Avocado Toast takes the best elements of these dishes and assembles them in a way that’s both visually stunning and delightfully tasty.
Additionally, this recipe is notably similar to other popular dishes like Smashed Avocado Toast and Kale and Avocado Salad. Pair it with a hearty vegetable soup or a light fruit smoothie to create a meal that’s both delicious and nutritiously balanced.
So the next time you’re looking for a dish that is as nutritious as it is delicious, remember Sea Kale and Avocado Toast. It’s a toast to good health and great flavor, straight from the heartland to your table.
What You’ll Need
- 6 slices of whole grain bread
- 3 ripe avocados
- 2 cups of sea kale (or regular kale, finely chopped)
- 1 lemon (juiced)
- 1 cup cherry tomatoes (halved)
- 1/4 cup red onion (finely diced)
- 1/4 teaspoon sea salt
- 1/4 teaspoon black pepper
- 1/4 teaspoon red pepper flakes (optional)
- 2 tablespoons extra virgin olive oil
- 1/4 cup crumbled feta cheese (optional)
Method
Step One
Toast the 6 slices of whole grain bread until they are golden and crispy. Set them aside.
Step Two
In a medium bowl, mash the 3 ripe avocados. Add the juice of 1 lemon to prevent browning and to add flavor. Mix well.
Step Three
Heat 2 tablespoons of extra virgin olive oil in a skillet over medium heat. Add the 2 cups of sea kale (or regular kale) and sauté until tender, about 5 minutes.
Step Four
In a separate small bowl, combine 1 cup of halved cherry tomatoes, 1/4 cup of finely diced red onion, 1/4 teaspoon of sea salt, 1/4 teaspoon of black pepper, and 1/4 teaspoon of red pepper flakes (if using). Toss to mix.
Step Five
Spread a generous amount of mashed avocado onto each slice of toasted bread.
Step Six
Top each avocado-topped slice of bread with the sautéed sea kale.
Step Seven
Spoon the cherry tomato and red onion mixture over the kale-topped toasts.
Step Eight
If desired, sprinkle 1/4 cup of crumbled feta cheese over the finished toasts. Serve immediately and enjoy!
