Smokey Black Bean and Avocado Toast
Crispy whole-wheat toast layered with warm, cumin-spiced black beans, mashed avocado, and crunchy pumpkin seeds. A quick 5-minute vegan snack loaded with plant fiber to keep digestion moving smoothly.
Prep
3 min
Cook
2 min
Total
5 min
Makes
1 serving
Created together. Shared with you.
Made by Alicia + Lila
Alicia created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthDigestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
3 min
Cook
2 min
Total
5 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Knife and cutting board
Time saver
Store remaining canned black beans in an airtight glass container in the refrigerator for up to 4 days.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 8 steps complete
Next: Place 1 slice of whole-wheat bread into…
- 01
Place 1 slice of whole-wheat bread into…
Place 1 slice of whole-wheat bread into a toaster and toast on medium setting for 2 to 3 minutes until golden brown and firm to the touch.
Look for: golden brown and firm to the touch
Tap card to mark done - 02
Add 0
Add 0.5 cup (86g) of cooked black beans, 0.25 tsp of ground cumin, and 1 tsp of lime juice into a small microwave-safe bowl.
Tap card to mark done - 03
Heat the bean mixture in the microwave…
Heat the bean mixture in the microwave on high for 30 seconds until warm.
Look for: warm
Tap card to mark done - 04
Lightly mash the warm black beans with…
Lightly mash the warm black beans with a fork, leaving some whole for texture.
Tap card to mark done - 05
Spread 0
Spread 0.25 of a ripe avocado evenly over the warm toasted bread slice.
Tap card to mark done - 06
Spoon the warm
Spoon the warm, mashed black bean mixture over the avocado layer.
Tap card to mark done - 07
Sprinkle 1 tbsp (9g) of raw pumpkin…
Sprinkle 1 tbsp (9g) of raw pumpkin seeds evenly over the top.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 08
Serve immediately while the toast is warm…
Serve immediately while the toast is warm and crispy.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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