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Healthy Mediterranean Avocado Toast with Tomatoes and Feta

Sun-Kissed Mediterranean Avocado Toast

Last modified: Nov 02, 2024. Originally posted: Nov 24, 2023
Meal Types
Recipe Difficulty

This Mediterranean-inspired avocado toast combines creamy avocado, juicy tomatoes, and tangy feta cheese on a slice of crusty whole grain bread. Drizzled with extra virgin olive oil and sprinkled with fresh herbs, it's a perfect balance of flavors and textures that will transport your taste buds to the sunny shores of Greece.

Authors
No items found.
Total Time
20 minutes
Recipe Yield
2
Prep Time
15 minutes
Cook Time
5 minutes
Mediterranean
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Introduction

Avocado toast, a modern breakfast staple, gets a Mediterranean makeover in this delightful recipe. While avocado toast has gained popularity in recent years, particularly in health-conscious circles, its roots can be traced back to ancient Mesoamerica where avocados were first cultivated. By infusing this contemporary favorite with classic Mediterranean ingredients like feta cheese, tomatoes, and olive oil, we create a fusion that honors both New World and Old World culinary traditions. This dish not only captures the essence of the Mediterranean diet, known for its health benefits, but also showcases how global food trends can blend seamlessly to create something both familiar and excitingly new.

Ingredients

• 2 slices crusty whole grain bread, about 1/2 inch thick

• 1 ripe avocado, halved, pitted, and flesh scooped out

• 1 medium ripe tomato, diced (about 1/2 cup)

• 2 oz crumbled feta cheese

• 2 tbsp extra virgin olive oil, plus more for drizzling

• 1 tbsp fresh lemon juice

• 1 small clove garlic, minced

• 1/4 tsp dried oregano

• 1/8 tsp sea salt

• 1/8 tsp freshly ground black pepper

• 1 tbsp fresh basil leaves, thinly sliced

• 1 tbsp fresh mint leaves, roughly chopped

Instructions on how to make Healthy Mediterranean Avocado Toast with Tomatoes and Feta

Step 1:

Toast the bread slices until golden brown and crispy.

Step 2:

In a small bowl, mash the avocado with a fork. Add 1 tbsp olive oil, lemon juice, minced garlic, dried oregano, salt, and pepper. Mix well.

Step 3:

Spread the avocado mixture evenly on the toasted bread slices.

Step 4:

Top with diced tomatoes and crumbled feta cheese.

Step 5:

Drizzle with the remaining 1 tbsp olive oil.

Step 6:

Sprinkle fresh basil and mint leaves over the top.

Step 7:

Serve immediately.

Frequently Asked Questions

Q: Can I make this ahead of time?

A: It's best to prepare and assemble just before serving to maintain freshness and prevent the bread from getting soggy.

Q: How do I know if my avocado is ripe?

A: A ripe avocado should yield to gentle pressure but not feel mushy. The skin should be dark, almost black.

Q: Can I use a different type of cheese?

A: Yes, goat cheese or ricotta can be good alternatives to feta, though it will change the flavor profile slightly.

Nutrition

Fat Content
28g
Saturated Fat Content
7g
Carbohydrate Content
28g
Fibre Content
9g
Sugar Content
3g
Protein Content
10g
Sodium Content
480mg
Calories
380

Notes

• For a gluten-free option, use gluten-free bread or substitute with grilled eggplant slices.

• If avocados aren't ripe, place them in a paper bag with a banana for 1-2 days to speed up ripening.

• For a vegan version, omit the feta cheese or replace with a plant-based alternative.

• Choose ripe, fragrant tomatoes for the best flavor. Roma or cherry tomatoes work well.

• Kalamata olives or capers can be added for extra Mediterranean flavor.

• This recipe contains gluten (from bread) and dairy (from feta). It's suitable for vegetarians.

Serving Instructions

Serve immediately while the toast is still warm and crispy. For a complete meal, pair with a side salad or fresh fruit.

Storage Instructions

This dish is best consumed immediately. If necessary, store unassembled components separately in airtight containers in the refrigerator for up to 1 day.

Timing Tips

Toast the bread while preparing the avocado mixture and chopping the herbs to save time.

Chef's Tips

  • Use ripe but firm avocados for the best texture and flavor.
  • Don't oversalt the avocado mixture, as the feta cheese adds saltiness to the dish.
  • For extra crunch, try toasting the bread on a grill or in a pan with a little olive oil.

Variations

For a spicy kick, add a pinch of red pepper flakes. For a protein boost, top with a poached egg or smoked salmon.

Pairing Recommendation

Pair with a crisp white wine like Assyrtiko or a refreshing iced mint tea.

Seasonality

Best in summer when tomatoes are at their peak, but can be enjoyed year-round.

Allergen Information

Contains gluten (wheat), dairy (feta cheese). May contain traces of nuts depending on the bread used.

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