Marinated Tomato Toast with Garlic Dill Edamame Spread: A High Protein Breakfast Toast

Are you ready to elevate your breakfast game with a satisfying and protein-packed meal? This article takes you through the simple yet flavorful process of creating marinated tomato toast topped with garlic dill edamame spread. Packed with 22g of protein per serving, this dish is delicious, easy to prep ahead of time, and perfect for any day of the week. Read on to discover why this marinated tomato toast deserves a place in your breakfast rotation.

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Why Choose a High Protein Breakfast?

🍞a high protein breakfast toast topped is essential for starting your day with energy and focus. It provides lasting fullness, supports muscle maintenance, and stabilizes blood sugar levels. Choosing a meal that’s packed with protein, such as this marinated tomato toast with garlic dill edamame spread, ensures you stay satiated and energized.

The Magic of Marinated Tomatoes

Marinating tomatoes brings out their natural sweetness and infuses them with the bold flavors of garlic, dill, and extra virgin olive oil. This simple yet transformative step turns a regular slice of toast into a gourmet meal that’s bursting with zest and umami. Allowing the slices to sit for 5-10 minutes in a tangy marinade enhances their taste profile and makes every bite memorable.

Essential Ingredients for Your Marinated Tomato Toast

To create this flavorful marinated tomato toast topped with garlic dill edamame spread, you will need the following ingredients:

Tomatoes: 2 medium-sized tomatoes, sliced
Garlic: 1 clove, grated
Dill: 2 tbsp of fresh dill, finely chopped
2 tbsp extra virgin olive
Lemon: Zest and juice of 1 lemon
Sourdough Bread: 2 slices
Edamame: 1 cup, thawed
Tahini: 1 tbsp
Red Pepper Flakes: ½ tsp (optional)
Salt: As desired
Chive: 1 tbsp, finely chopped for garnish
Water (optional): As needed for blending the edamame

Step-by-Step Preparation Method

1. Marinate the Tomatoes:

In a shallow bowl, combine the grated garlic, zest, and juice of one lemon, along with 2 tbsp of extra virgin olive oil.
Add the sliced tomatoes to the bowl and coat them well in the marinade. Sprinkle with a generous pinch of salt.
Allow the slices to sit for 5-10 minutes so they can soak up the flavors.

2. Prepare the Garlic Dill Edamame Spread:

Place the thawed edamame in a food processor.
Add 1 tbsp of tahini, 1 grated garlic clove, 2 tbsp of dill, and a pinch of salt. For added creaminess, include a splash of water as needed.
Process on high, scraping down the sides as necessary, until the mixture is mostly smooth. Taste and adjust the salt as needed.

3. Toast the Sourdough Bread:

Toast your sourdough bread slices until golden brown and crispy. This ensures a sturdy base for the toppings.

4. Assemble the Toast:

Spread the garlic dill edamame mixture generously over each slice of toasted sourdough bread.
Top each piece with a few slices of the marinated tomato.
Sprinkle red pepper flakes and additional salt if desired.
Finish with a drizzle of olive oil, chives, or more dill for garnish.

5. Serve and Enjoy:

Serve immediately for the best texture and taste. Pair with a fresh salad or fruit to round out your meal.

Nutritional Benefits of This Vegan Recipe

Nutrient	Amount (per 100g)
Calories	190 kcal
Protein	9.5 g
Carbohydrates	18 g
Dietary Fiber	4.2 g
Total Fat	8.5 g
Saturated Fat	1.2 g
Sodium	280 mg
Potassium	300 mg
Vitamin C	18 mg
Iron	2.5 mg
Calcium	50 mg

This nutrient profile ensures that the dish provides a balanced combination of protein, healthy fats, and essential vitamins, making it an excellent option for a nourishing, plant-based meal.

Crafting the Garlic Dill Edamame Spread

The edamame spread is where the protein magic happens:

Edamame Preparation: Thaw 1 cup of edamame and add to a food processor.
Add the Tahini: Include 1 tbsp tahini for creaminess.
Seasonings: Add fresh dill, a squeeze of lemon juice, and grated garlic clove.
Blend: Process on high, scraping down the sides as needed until the mixture is mostly smooth. Taste and adjust salt as needed.

This garlic dill edamame spread not only provides a protein boost but also contributes a delightful, nutty flavor.

The Secret to the Perfect Toast

Toast your bread as desired. Sourdough works exceptionally well due to its tangy profile and sturdy texture. The key is to toast it until golden brown for a crispy base that can hold the toppings without becoming soggy.

Assembly: Marinated Tomato Toast Topped with My Favorite Ingredients

With your marinated tomatoes and edamame spread ready, it’s time to assemble:

Spread the edamame mixture generously over the toasted sourdough bread.
Top with a few slices of the marinated tomato.
Sprinkle with red pepper flakes and more salt if desired for a final touch.

Flavor Boost: Adding Zest, Juice, and Spices

To enhance the flavors, drizzle the top of the toast with a bit of extra virgin olive oil and add zest and juice of 1 lime or lemon. This adds a refreshing tang that cuts through the richness of the edamame spread.

Serving Suggestions and Pairings

Serve your marinated tomato toast alongside a simple salad or a bowl of fresh fruit for a complete meal. You can even top the toast with a sprinkle of chive or more dill for an added herbal boost.

Tips for Prepping Ahead

To save time, marinate the tomatoes and prepare the edamame spread ahead of time. This makes it easy to assemble everything quickly when hunger strikes. Store both the tomatoes and the spread in airtight containers in the refrigerator for up to 3 days.

Frequently Asked Questions

1. Can I use cherry tomatoes instead of regular tomatoes? Yes, cherry tomatoes work great and marinate even faster due to their size.

2. How can I add more protein to this meal? Top the toast with sliced tofu or a sprinkle of hemp seeds for an additional protein boost.

3. Is there an alternative to sourdough bread? Yes, whole grain bread or gluten-free bread can be substituted for sourdough.

4. Can I skip the tahini? If you prefer, you can use hummus or a vegan cream cheese as an alternative.

5. How long should I marinate the tomatoes for maximum flavor? 5-10 minutes is ideal, but marinating for up to 20 minutes can intensify the flavors further.

Key Points to Remember:

Marinate the tomatoes for at least 5-10 minutes.
Use high-quality, extra virgin olive oil for the best flavor.
Prep ahead of time for easy weekday breakfasts.
This recipe is packed with 22g of protein per serving.
Don’t forget the final drizzle of lemon juice for a fresh, tangy finish.

Enjoy making this simple, satisfying marinated tomato toast with garlic dill edamame spread—your new go-to breakfast that’s as healthy as it is delicious