Black Beans on Toast with Avocado and Tomato

Author: Recipes_kw
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Prep Time 15 minutes
Total Time 15 minutes
Course Breakfast, Main Course, Snacks
Cuisine American
Servings 4 Servings
Calories 357.5 kcal


  • Toaster


  • 4 oz cherry tomatoes quartered
  • 4 tsp olive oil extra virgin, divided
  • 1/2 tsp salt
  • 1/2 tsp black pepper fresh cracked
  • 1 15oz can black beans canned, drained, rinsed
  • 1/4 cup water boiling
  • 1/2 tsp lime zest
  • 1 tbsp lime juice fresh squeezed, no sugar added or preservatives
  • 4 slices bread whole-wheat, 1/2 inch slices
  • 1 cup avocado pitted, sliced thin
  • 1/4 cup red onions sliced thin
  • 1/4 cup cilantro fresh, chopped


  • Combine the quartered cherry tomatoes, 1 tsp of olive oil, salt, and pepper in a small bowl.
  • Mash the beans in a separate bowl, boiling water, lime zest, lime juice, and remaining olive oil together with a potato masher until well mixed; leaving some beans whole.
  • Toast the slices of bread in the toaster until it reaches the desired level of browning.
  • Spread the mashed bean mixture evenly on toast pieces, then top with avocado, tomato mixture, onions, and cilantro. Enjoy!


This recipe is high in fats please balance with lower fat level recipes for daily totals.

My Notes

Nutrition with Essential Amino Acids

Nutrition Facts
Black Beans on Toast with Avocado and Tomato
Amount Per Serving (1 Serving)
Calories 357.5 Calories from Fat 187
% Daily Value*
Fat 20.8g32%
Saturated Fat 2.87g18%
Sodium 469.09mg20%
Potassium 516.24mg15%
Carbohydrates 35.28g12%
Fiber 10.71g45%
Sugar 3.71g4%
Protein 10.58g21%
Vitamin A 323.03IU6%
Vitamin B1 0.27mg18%
Vitamin B2 0.18mg11%
Vitamin B3 2.37mg12%
Vitamin B5 0.86mg9%
Vitamin B6 0.2mg10%
Vitamin C 10.05mg12%
Vitamin E 3.45mg23%
Vitamin K 20.5µg20%
Calcium 87.66mg9%
Copper 0.32mg16%
Folate 142.38µg36%
Iron 2.85mg16%
Manganese 1.06mg53%
Magnesium 80.97mg20%
Phosphorus 181.52mg18%
Selenium 9.18µg13%
Zinc 1.55mg10%
Ess-Methionine 100.12mg
Ess-Tryptophan 78.75mg
Ess-Threonine 190.37mg
Ess-Phenylalanine 347.75mg
Ess-Arginine 397.62mg
Ess-Lysine 445.62mg
Ess-Leucine 512.75mg
Ess-Isoleucine 284.75mg
Ess-Histidine 179mg
Ess-Valine 341.12mg
* Percent Daily Values are based on a 2000 calorie diet. Some amino acids levels are estimated, some product manufacturers do not supply amino acid values. The value source

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