September 22, 2014
(last updated September 7, 2024) 
This is my favorite easy avocado toast recipe, which is made super nutritious with the addition of hemp hearts and pomegranate seeds. These superfood toppings add a little extra protein, healthful fat, and phytonutrient density to an already wholesome meal. The toast is ready in less than 10 minutes—a healthy breakfast that you can turn to on busy mornings!
I have a bit of a thing for toast.
For as long as I can remember, toast has been my comfort food. It’s the thing I turn to when I’m sad, or feeling unwell, or too stressed to think about what to eat.
I reach for toasted bread—homemade or store-bought, multigrain or classic white—on happy days, challenging days, and very ordinary days alike.
A lot of the time my toast toppings aren’t fancy. They might be vegan butter and jam, peanut butter, or hummus.
This one is a little different. It’s an avocado toast recipe that’s simple, yet festive, beautiful to look at, and enhanced with some plant-powered superfoods.
What is a superfood?
As a dietitian, I cringe a little just to type the word “superfood.” But really, I shouldn’t.
When you think about superfoods, you may think about a lot of expensive, non-ordinary, ingredients. Think goji berries, raw cacao nibs, lucuma, goldenberries..
There’s nothing wrong with these foods. They can be delicious—white mulberries, for example, are one of my favorite dried fruits—and they’re certainly nutritious. When I was very into raw foods, I ate them often.
The thing is that there are a lot of other, more commonplace foods, that also desire the label of “superfood,” yet don’t often get put into that category.
My definition of a superfood is any food that’s exceptionally rich in nutrients.
So yes, superfoods include goji berries and açaí, but they also include blueberries, beets, quinoa, broccoli, and beans.
In other words, I’m all about superfoods. But I conceptualize them more broadly than they’re often marketed as being.
Hemp hearts & pomegranate seeds: a super duo
One of my favorite vegan avocado toast recipes, which I’m sharing in this post, features two superfoods that you may have heard about or read about.
The first is hemp hearts, which are the same as shelled hemp seeds. Hemp seeds are a great source of plant protein, along with healthful Omega-3 fatty acids. I like to add them to salads, overnight oats, pesto, and hummus.
The other is pomegranate seeds, or arils.
Pomegranate is incredibly rich in phytonutrients, or plant-based color pigments that are associated with strong immunity and reduced risk of many diseases. The phytonutrients in pomegranate are thought to be anti-inflammatory.
Pomegranate seeds also contain nitric oxide, which is good for circulation and blood pressure.
You can obtain pomegranate seeds easily from a whole pomegranate by cutting the fruit and submerging it in water. Some grocery stores also carrot pomegranate seeds that have already been separated from the pith and area ready to eat.
Some easy substitutions
No hemp hearts at home? Or no pomegranate?
No problem. The hemp hearts can be substituted with shelled sunflower seeds, pepitas, or pine nuts.
Meanwhile, you can replace the pomegranate seeds with blueberries or chopped strawberries instead.
How to make avocado toast (with or without superfood toppings!)
While I’ve had a lot to say about the toppings for this avocado toast recipe, I should also say that avocado itself deserves the “superfood” designation!
Avocados have rich stores of Vitamin E, fiber, Vitamin K, B vitamins, fiber, and potassium. They’re so nutrient-dense, and they’re a filling, whole foods source of healthful, unsaturated fatty acids.
Step 1: Cut and mash the avocado
When I make avocado toast, I start by cutting a large, hass avocado in half and removing the pit.
I mash the avocado right in its skin, using a fork. Once I’ve made it a bit, I add a small squeeze of lemon juice and a generous pinch of salt.
I continue mashing it in the skin until it’s as mashed as I want it to be (I like some chunky texture to remain).
Step 2: Spread the avocado onto your toasted bread
Then, I use a spoon to scoop it onto my toasted bread. I spread it around with my fork before adding any of the toppings I want for it.
Usually, one half of a nice, big hass avocado is enough for two slices of toast. However, you may need to use a whole avocado if it’s on the smaller size.
As written, my recipe yields four toast slices, but of course you can half it or double it depending on how many servings you need.
Step 3: Top, season, and serve
Finally, distribute your hemp hearts and pomegranate seeds over the toast.
That’s it! Your toast is ready to enjoy. If you want something a little extra, try a drizzle of olive oil, an extra spritz of lemon, or some additional flaky finishing salt.
While I’m all about meal prep and make-ahead recipes, this one is best made and served fresh.
Avocado Toast with Hemp Hearts and Pomegranate Seeds
Author –Yields: 2 servings
Ingredients
- 1 large Hass avocado
- salt
- freshly squeezed lemon juice
- 4 slices bread of choice, toasted (sourdough, peasant bread, whole grain, etc.)
- 4 tablespoons pomegranate arils
- 4 tablespoons hemp seeds
Instructions
- Cut the avocado in half and remove the pit.
- Using a fork, mash the avocado up right in its skin, using enough pressure to create a texture that's as mashed or chunky as you like. Repeat with both halves of the cut avocado. Add a pinch of salt and a small squeeze of lemon juice to each side, taste, and adjust the seasonings as needed.
- Use a spoon to scoop the avocado onto your toast slices, about one large half per two slices toast. With the same fork, mash and spread the avocado around on the toast.
- Top each slice of toast with a tablespoon each of pomegranate arils and hemp hearts. Serve the toast, two slices per person, and enjoy.
This may not be a complex recipe, but we can all use some simple toast meals to fall back on, right? Plus, it’s super pretty.
Enjoy!
xo
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Categories: Recipes,
Breakfast,
Main Dishes,
Side Dishes
Dietary Preferences: No Oil, Soy Free, Tree Nut Free, Vegan
Recipe Features: 30 Minute or Less, Quick & Easy
Dietary Preferences: No Oil, Soy Free, Tree Nut Free, Vegan
Recipe Features: 30 Minute or Less, Quick & Easy
Leave a Comment
Loved it !!! so simple and so good!
I used to hate the word superfoods because it felt like a marketing ploy trying to convince us that certain foods will magically and single handedly make us better overnight. I’ve since embraced the word much in the same sense you have. Superfoods are all around us, not just the ones marketed at such. Many of the local foods we find in our own backyards are powerful and healing in their own right. While no food will single handedly make you better/healthier, the combination sure helps. This toast looks great by the way. Love how colourful it is.
Oh, oh, oh! This looks SO crazy-delicious!!!!!!!
I’m so happy I tripped over this, so thank you very much.
Green and healthy, always love avocado! must try this receipt
Agree :3, by the way, do you mean “recipe”? 😛 sorry just for fun!
Love toast! I normally just slather on some normal, boring almond butter. But as I quite enjoy avocado on my rice cakes, I imagine I’ll quite enjoy it on toast too. I like the addition of the cranberries (I normally spritz a bit of lemon juice & sprinkle on some dulse).
Elizabeth’s comment is beautiful =)
OMG it looks so delicious!!! cant wait to try it
YES! Bring on the toast of the month!!
Hi Gena!
Just wondering what kind of coffee and coffee maker you use at home! I have a Keurig but I’ve been hearing some not-so-great things about the effect of the plastic “K-cups” on ones body and the environment. Also, Keurig coffee does not taste too good and I find myself at an artisanal coffee shop (spending too much $$$$) most mornings. From one vegan foodie to another, what is the secret to awesome homemade coffee?
-Natalie
This recipe looks wonderful. I’ve never gotten really creative with my toast—just butter or peanut butter for me. But your beautiful pictures have inspired me to experiment. I think my avocado toast would be savory, topped with mushrooms, tomato, freshly ground black pepper… I just made myself hungry! I think a “toast of the month” recipe would be a great idea.
Thanks for sharing that beautiful and inspiring comment 🙂
This is a wonderful comment from Elizabeth! Thank you so much for sharing it and for your post. It’s been very helpful to my thinking over the past week.
And YES, instituting a toast of the month recipe is a must!! 🙂 There’s something about toast and coffee that just hits the spot!
Beautiful toast, Gena! I love the idea of a toast of the month post. Now that I’m making my own spelt bread and can eat it comfortably, I’m making all kinds of innovative sandwiches and spreads, mostly spontaneous. So I’d love seeing more of what you come up with here on the blog. xo
Oh my, do I adore spelt bread. Bet yours is just fabulous!
I’ve never thought to put pomegranate with avocado before; how clever (and beautiful!). I love that wonky shaped plate!
Wow, I cannot believe you have commercially available veganic sprouted bread!!!!!!!
One Degree Organics is one of my fave companies ever.
What beautiful and helpful reminders come from this website! I cannot rightfully express enough gratitude for you, Gena, and all the wonderful, bright ‘CR readers.
I am every bit as grateful as you are!
LOVE avocado toast. Happy to share that I finally found a gluten free bread that is delicious – Canyon Bakehouse 7-Grain. One of my favorites is black beans and avocado toast. Or hummus and avocado. YUM.
Black beans and avo toast is heaven. Will have to make that soon!
That Canyon & grain is not vegan, according to their website; there are eggs:
INGREDIENTS: Water, Brown Rice Flour, Tapioca Flour, Organic Agave Syrup, Whole Grain Sorghum Flour, Xanthan Gum, Whole Grain Millet, Cultured Brown Rice Flour, Whole Grain Quinoa, Eggs, …
It does look beautiful – can’t wait to try it!
Avocado toast is my life – my favorite is ezekial bread with avo, hemp seeds, and red pepper flakes. I’ve never tried adding pomegranate arils but it sounds like a great combo!
I just saw pomegranates show up at the market here last weekend and was so excited that they’re coming back in season! I’ll have to try mixing with avocado soon.
Oh, and absolutely love what Elizabeth had to say!
I always love your toast ideas on instagram so I’m pleased to see you’re bringing them to the blog! I was never much of a toast eater growing up and it’s only recently I’ve discovered how great a meal it can be- easy and healthy!
Wow, what a lovely honor, Gena!!! When I posted my comment last night, I was secretly hoping that you would respond. Never in my wildest dreams did I think I would receive such a prominent shout-out from one of the bloggers to whom I look up the most 🙂
I started following CR and learning about veganism as I was taking my first steps towards recovery. And I want to thank you for the constant courage that you demonstrate when you speak so eloquently about ED issues. Your insights are precious to me and all of your readers.
P.S. Don’t be surprised if you receive my “Green Recovery Story” in the near future 🙂
I like pumpernickel or sourdough with rye when I have avocado toast- must try it with pomegranate- looks so pretty! thanks for sharing that comment too- very helpful 🙂