Ginger Coriander Sprouted Lentils Avocado Toast
User Reviews
5
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Prep Time
10 mins
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Cook Time
20 mins
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Total Time
30 mins
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Servings
3
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Calories
424 kcal
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Course
Breakfast
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Cuisine
Vegan, gluten-free
Ginger Coriander Sprouted Lentils Avocado Toast
Description
Ginger Coriander Sprouted Lentils Avocado Toast features sprouted lentils gently cooked with aromatic onion, ginger, garlic powder, coriander, and a hint of cayenne. These spiced lentils are simmered with chopped tomatoes to incorporate moisture and meld flavors, resulting in a tender yet slightly textured topping. The lentils' earthiness combined with warm spices complements the creamy mashed avocado spread on toasted bread. The dish offers a balance of savory and fresh with a leafy lemon garnish and hemp or sesame seeds providing a subtle crunch. It suits a wholesome, satisfying meal where the sprouted lentils provide protein and the avocado adds healthy fats.
The preparation involves sprouting lentils over a few days, then lightly sautéing aromatics and spices before combining with the sprouts. The lentil mixture is cooked briefly to warm through and allow flavors to blend, then allowed to rest off heat for two minutes. The avocado is mashed and spread on bread, which can be lightly toasted if preferred, before topping with the spiced lentils. Optional garnishes of lemon juice and black pepper add brightness and mild heat.
This toast works well as a nourishing breakfast or light lunch. Serving it on whole grain or gluten-free bread can accommodate dietary preferences. The recipe notes suggest the spiced lentils can also be served in gluten-free wraps with avocado or guacamole for variation. The ingredients offer balanced flavors and textures without overly complex steps, making it a practical choice for those incorporating sprouted lentils into their meals.
Ingredients
Sprouted Lentils:
- 1.5 to 1.75 cups lentils 3/4 cup dried lentils will yield that much, or Use cooked lentils, sprouted
- 1/4 cup onion chopped
- 2 tsp ginger minced
- 1/2 tsp garlic powder
- 1 tsp coriander powder
- 1/2 tsp salt
- 1 tomato chopped small, medium
- cayenne or black pepper to taste
Toast:
- 3 to 4 lices bread toast lightly (optional, of choice
- 2 avocado mashed, ripe
- 1 tbsp hemp seeds or sesame seeds
- black pepper for garnish
- lemon for garnish
Instructions
- Sprout the lentils: Soak 3/4 cup brown or green lentils overnight. Discard soaking water. Wash, drain and place in a colander. If the colander holes are too large, line with a paper towel, or use a bowl. I use a colander as it makes it easy to keep rinsing the lentils when sprouting. Cover with a thick damp towel or a plate and let sit on the counter. Rinse every morning and evening. Depending on the ambient temperature, the lentils will sprout to a good length in 2 to 3 days.
- Cook: Saute onion in 1/2 tsp oil or a tbsp of water until translucent. 3 mins, Add ginger and mix in. Cook for half a minute.
- Add spices, a pinch of salt and mix in. Add tomato and cook for 2 minutes. Mash the larger pieces.
- Add sprouted lentils and salt and mix. Cover and cook for 2-3 minutes to heat through. Mix and fluff, cover and cook for a minute. Switch off heat and let sit covered for another 2 mins for the flavors to meld.
- Prep the avocado toast by spreading the mashed avocado on bread or toast. Serve the spiced lentils over avocado toast. Sprinkle some sesame or hemp seeds, lemon and pepper. Serve warm.
Notes
- To serve gluten-free, use gluten-free wraps to hold the spiced lentils and avocado instead of toast.
- This recipe yields three servings and includes whole grain bread as a base.
Nutrition Information
Show DetailsNutrition Facts
Serving: 3Serving
Amount Per Serving
Calories 424 kcal
% Daily Value*
| Calories | 424kcal | 21% |
| Carbohydrates | 44g | 15% |
| Protein | 16g | 32% |
| Fat | 22g | 34% |
| Saturated Fat | 3g | 15% |
| Sodium | 489mg | 20% |
| Potassium | 1165mg | 25% |
| Fiber | 18g | 72% |
| Sugar | 5g | 10% |
| Vitamin A | 565IU | 11% |
| Vitamin C | 22.6mg | 25% |
| Calcium | 72mg | 7% |
| Iron | 5.6mg | 31% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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