, How to Video, Step by step
Crushed avocado and broad bean sourdough toast with feta and egg
A simple, fresh, and delicious recipe that can be enjoyed any time of the day.
Method
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Step 1
Cut the avocados in half, remove the stone and scoop out the flesh. Place into a bowl and add the juice from the lemon. Crush with a spoon and then add salt and pepper to taste
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Step 2
Add the broad beans and mix together. Keep to one side
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Step 3
Cut the sourdough bread into slices and place in an oven proof dish
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Step 4
Brush the sourdough slices with olive oil and grill until lightly charred
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Step 5
Spread the avocado onto the sourdough toast and place onto the serving plates
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Step 6
Crumble the feta cheese over the toasts
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Step 7
Cut the hard-boiled eggs into quarters and place two on top of the avocado
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Step 8
Sprinkle over the mixed seeds and drizzle with a little olive oil
Nutrition
Mark’s recipe this month combines some great ingredients to provide a tasty but nutritious lunch dish or starter.
The broad bean, also known as fava or faba bean, has been cultivated as a food crop since ancient times and probably originated in the Eastern Mediterranean region including Greece, Turkey and Syria. These beans have a relatively short season in the UK so make the most of them when available. They are great source of many B vitamins, especially folate, and are also rich in iron and zinc.
The avocado, sometimes known as alligator pear or butter fruit , originated in Central America. There are numerous varieties, but the two main ones are Hass, with knobbly, thick dark green skin, and Fuerte, with much thinner, brighter green skin that is easy to peel.
Unlike other fruit, avocados contain around 15-20% fat in the form of healthy monounsaturated oils and are a good source of vitamin E and vitamins B6 and folate.
The cheese and eggs in the recipe provide added protein and eggs are also a particularly good source of vitamin D and selenium, important nutrients for the immune system.
Mark’s dish provides just over one of your 5-a-day, lots of healthy oils, and is packed full of different vitamins and minerals.
DR JULIET GRAY, COMPANY NUTRITIONIST
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