Avocado on Rye

Name: Avocado on Rye
Prep time: 4 min
Total time: 4 min
Yield: 1 serving
Ingredients: 1/2, mashed (100g) Avocado; 2 slices (70g) Rye Bread; a squeeze Lemon; a pinch (1g) Chilli Flakes; 1 tbsp (8g) Sesame Seeds

Recipes · Snack · Recipe, Typed Supps

A smaller, denser answer to avocado toast, on bread that actually holds it up.

Allergens and patterns

Contains gluten, sesame. Fits: Vegan, Vegetarian, Pescatarian, Halal, Kosher.

Ingredients

1/2, mashed (100g) Avocado — Mashed rough with a fork rather than smooth, so it has some texture on the bread.
2 slices (70g) Rye Bread — Dense and sour, with far more fibre than white bread and enough structure to carry a wet topping.
a squeeze Lemon — Into the avocado. It seasons it and slows the browning.
a pinch (1g) Chilli Flakes — Over the top. Avocado is rich and flat and takes heat well.
1 tbsp (8g) Sesame Seeds — Toasted, for crunch and a little extra calcium.

Nutrition per serving

Calories: 405 kcal
Protein: 11.2g
Carbohydrate: 38g
of which sugars: 1.8g
Fat: 20.6g
of which saturated: 3g
Fibre: 12.4g
Sodium: 431.2mg

Method

Toast the rye.
Mash the avocado with lemon juice and salt and spread it thickly.
Finish with chilli flakes and sesame seeds.