5 from 18 votes
Ginger Coriander Sprouted Lentils Avocado Toast
This Ginger Coriander Sprouted Lentils Avocado Toast combines cooked sprouted lentils sautéed with onion, ginger, and spices, then spooned over lightly toasted bread spread with mashed avocado. The lentils bring a nutty texture and warmth from coriander and cayenne, balanced by the creamy avocado. It makes a filling and textured open-faced sandwich that fits well as a nutrient-rich brunch or snack.
Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
Servings:
3
Calories:
424 kcal
Course:
Breakfast
Cuisine:
Vegan, gluten-free
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
- lemon for garnish
- black pepper 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.
Cup of Yum
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
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%)
Nutrition Facts
Serving: 3 Serving
Amount Per Serving
Calories 424
% 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.