Smashed avocado and butter bean toast

Name: Smashed avocado and butter bean toast
Total time: 10 min
Yield: 2 servings
Ingredients: 4 slices dense rye or wholegrain sourdough; 1 x 400g tin butter beans, drained; 1 ripe avocado; Juice of 1/2 lemon; 1 tbsp extra virgin olive oil; Chilli flakes and black pepper

A five-minute lunch that beats a cheese sandwich on every measure.

10 minutes serves 2

Why it helps

Avocado gives monounsaturated fat while butter beans add the soluble fibre a plain toast lacks.

Soluble fibre

~6g per serving

Saturated fat

Low

Total fat

Moderate

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