Refreshed April 2026. Originally published 2019.
If you love a classic avocado smash on toast, this fresh and vibrant twist is one to try. Creamy avocado meets lightly mashed edamame beans for a beautifully textured topping that’s packed with goodness.
The addition of edamame gives this smash a subtle sweetness and a lovely protein boost, making it extra satisfying while still feeling light. It’s incredibly easy to make and ready in just 10 minutes – perfect for a quick breakfast, lunch, or light dinner.
I first shared this recipe back in the summer of 2019, and all these years later, it’s still one of my absolute favourites. It’s one of my go-to lunches when I’m working from home, and in the summer my family also loves serving it as a light dinner alongside a crisp salad.
What I love most is its simplicity. Avocado and edamame are such beautifully fresh, delicate flavours that I like to let them shine. A generous twist of freshly ground black pepper and a pinch of salt is often all it needs. If I’m feeling a little fancy, I’ll add some sliced radishes for colour and crunch, or a sprinkle of fresh dill or pea shoots – but these are entirely optional.
It’s wonderfully simple to make too. Just cook the edamame beans until tender, mash them together with ripe avocado, season to taste, and pile high onto buttery toast.
The Good Stuff
✨ Edamame (soya) beans are a fantastic source of complete plant protein, meaning they contain all nine essential amino acids. They’re also a good source of fibre and a whole array of minerals – especially manganese and copper – as well as vitamin K, all of which support bone health, metabolism, and overall wellbeing. Edamame also contain natural compounds called isoflavones, known for their antioxidant and anti-inflammatory properties, and their role in supporting hormonal balance.
✨ Avocados are wonderfully nutrient-dense and packed with heart-healthy monounsaturated fats. They’re also a good source of fibre, which supports digestion and helps keep you feeling fuller for longer, as well as folate, vitamin C, vitamin K and B vitamins. Their creamy texture not only makes this smash irresistibly delicious but also helps your body absorb fat-soluble nutrients from other foods.
Top Tips & FAQs
What are edamame beans and where can I find them?
Edamame beans are young soya beans, harvested before they fully mature. They’re typically sold either in their pods or already shelled. For this recipe, you’ll want shelled edamame beans, which are most commonly found in the frozen vegetable section of UK supermarkets.
They’re sometimes labelled as “soya beans” rather than edamame. For example, you’ll find them sold as frozen soya beans in stores like Tesco and Waitrose. They’re a great freezer staple – perfect for quick meals like this, as well as adding to stir-fries, grain bowls and salads.
What kind of avocado is best for a smash?
For the best texture and flavour, make sure your avocado is perfectly ripe. It should feel slightly soft when gently pressed, but not mushy. If it’s too firm, it won’t mash easily. If it’s overly soft, it may taste a little overripe.
A small avocado (like the “ripe and ready” ones sold in twin packs in UK supermarkets) works perfectly for one serving. Alternatively, you can use half of a larger avocado.
Can I make this gluten-free?
Absolutely! The avocado and edamame smash itself is naturally gluten-free. Simply serve it on your favourite gluten-free bread.
Recipe Card
Avocado and Edamame Smash on Toast
Ingredients
- 77 g / ½ cup frozen shelled edamame (soya) beans
- 1 small avocado, flesh only (about 100g)
- Salt and freshly ground black pepper to taste
To serve:
- 2 slices wholegrain or sourdough bread
- Plant-based buttery spread (I used Flora buttery)
Optional garnish:
- Slices of radish
- A sprinkle of fresh dill or a small handful of pea shoots
Instructions
- Boil the edamame beans in a saucepan until just tender (about 6–7 minutes), or microwave according to the packet instructions.
- Meanwhile, prepare your toast and scoop the avocado flesh into a bowl.
- Once the edamame beans are ready, drain them well and add them to the bowl with the avocado.
- Mash together using a potato masher until you achieve a coarse texture. The beans won’t fully mash – and that’s absolutely fine. Leaving some whole or halved adds a lovely texture.
- Season generously with freshly ground black pepper and a pinch of salt, to taste.
- Pile the smash onto your freshly buttered toast, add your chosen garnish, finish with an extra crack of black pepper and serve.
Notes
If you do need to store it, you can refrigerate it in an airtight container for a short time. However, like all avocado-based dishes, it may begin to oxidise and turn slightly brown.
To help slow this, add a squeeze of lemon or lime juice before storing, and press a layer of cling film directly onto the surface to reduce air exposure. Stir well before serving.
Nutritional Breakdown
NB: The above values are estimates and for illustration purposes only. Actual nutritional values will vary depending on the specific ingredients used. Percentage Reference Intakes (RI) will also vary depending on individual factors such as age, gender, height, BMI and activity level.
Pin for later ⬇️
You might also like…
Here are some more of my favourite quick and nourishing plant-based sandwich fillings and toast toppers that you might enjoy:
I’d love to hear from you ❤️
If you make this Avocado and Edamame Smash, I’d love to hear how you get on and any twists you try. Leaving a comment below will help others find the recipe and supports my blog too!
You can also connect with me on Instagram, Facebook, and Pinterest. Tag your creations with #bitofthegoodstuff – I absolutely love seeing them!
With love,
Sharon xx
