Ten-Minute Allicin-Boosted Garlicky White Bean and Avocado Toast
15min
5min
4
395
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Chef's Note
By mincing the garlic first and letting it rest for 10 minutes before it touches the warm pan or acidic lemon juice, we ensure the alliinase enzyme completes its chemical reaction. This makes the health-boosting allicin heat-stable so you get the maximum nutritional benefits in every bite!
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Ingredients
4 large cloves Fresh garlic cloves, peeled and finely minced
2 cans (15 oz each) Canned cannellini beans, drained and rinsed
3 tbsp Extra virgin olive oil
2 tbsp Fresh lemon juice
1/4 cup Fresh flat-leaf parsley, finely chopped
1/2 tsp Crushed red pepper flakes
4 slices Thick slices of sourdough bread
2 whole Ripe avocados
1 cup Cherry tomatoes, halved
to taste Fine sea salt and freshly cracked black pepper
Instructions
- 1
Mince the garlic first: Peel and finely mince the garlic cloves. Set them aside on your cutting board at room temperature for exactly 10 minutes before starting any other steps. This activates the allicin window.
- 2
Mash the beans: While the garlic rests, place the rinsed cannellini beans into a medium bowl and roughly mash them with a fork, leaving some texture for bite.
- 3
Prep the toppings: Slice the avocados in half, remove the pits, and slice the flesh. Halve the cherry tomatoes and chop the parsley.
- 4
Mix the bean filling: After the garlic has rested for 10 minutes, add three-quarters of the minced garlic to the mashed beans (reserve the rest for raw garnish). Fold in 2 tablespoons of the olive oil, the lemon juice, chopped parsley, red pepper flakes, salt, and black pepper.
- 5
Warm the beans: Transfer the garlicky bean mixture to a small skillet over low heat. Warm gently for 3 to 4 minutes just to heat through, stirring occasionally.
- 6
Toast the bread: Toast your sourdough slices until they are golden brown and crisp.
- 7
Assemble the toast: Spread half of a sliced avocado onto each piece of warm sourdough toast. Top with a generous scoop of the warm garlicky white bean mixture.
- 8
Garnish and serve: Top each toast with halved cherry tomatoes, a pinch of the remaining raw rested garlic, a drizzle of the remaining olive oil, and extra cracked black pepper.
Nutrition Information (per serving)
395
12g
44g
19g
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