The 5-minute dish you’ll crave daily

by Christina Figueroa, RD, CDN

If you’re looking for a quick, nourishing, and flavor-packed meal, this Mediterranean White Bean & Avocado Smash is about to become your new go-to!

It’s creamy, zesty, loaded with plant-based protein and healthy fats, and takes just minutes to prepare. Think of it as a Mediterranean twist on classic avocado toast, but heartier, more satisfying, and full of bright, savory flavor. The combination of creamy avocado and tender white beans creates the perfect spreadable texture, chunky or smooth – totally up to you!

Why you’ll love this recipe:

• High in fiber and plant-based protein
• Rich in heart-healthy fats
• Ready in about 5 minutes
• Customizable with fresh toppings
• Naturally vegetarian and easily vegan

Ingredients:

Base

• 1 cup rinsed canned white beans (cannellini or navy)
• 1 whole ripe avocado
• 1 tablespoon lemon or lime juice
• ½ teaspoon garlic powder (or 1 minced / grated fresh garlic clove)
• ½ teaspoon onion powder
• ½ teaspoon paprika
• ½ teaspoon ground black pepper
• Olive oil (for drizzling)
• Bread of choice (toasted)

Optional add-ins / toppings

• Fresh or dried herbs (dill, basil, or cilantro)
• Fresh tomato (chopped or sliced)
• Thinly sliced fresh onion
• Microgreens or arugula

How to make it:

• In a medium bowl, mash the avocado and white beans together using a fork or potato masher. Make it as smooth or as chunky as you’d like
• Stir in the lemon or lime juice, garlic powder, onion powder, paprika, and black pepper. Taste and adjust seasoning as needed
• Toast the bread and generously spread the smash on top
• Drizzle with olive oil and any desired toppings
• Enjoy immediately!

Tips for the best flavor:

• Use a perfectly ripe avocado for maximum creaminess
• Don’t skip the citrus – it brightens and balances the richness
• For extra Mediterranean flair, sprinkle with crushed red pepper or a touch of za’atar

Other serving ideas:

• Use it as a dip with warm pita
• Spread inside a wrap with grilled veggies
• Use it as a protein boost on a grain bowl
• Top with a soft-boiled egg
• Put on top of a toasted corn tortilla