High-protein.

Fiber-packed.

Absolutely freaking delicious.

This vegan Mediterranean toast is OUTRAGEOUS!!!

Not only that, it’s about as brainless as it gets. Simply throw all your chopped fruits and veggies into the oven, add some beans, then blend, spread, and EAT!

So, without further ado, let’s get into it!

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Ok, But Do We Really Need a Recipe for… Toast?

What’s the saying?

“The best thing since sliced bread.”

Well, toast has to be the best thing since sliced bread, right? Whoever decided that bread should be subjected to an intense but short burst of heat to transform it from something squishy and unnuanced into something elevated and textured…. Well, like I said:

Best thing since sliced bread.

But do we really need a recipe for toast? I mean, how complicated can it be?

I hear ya on this, but here’s why we have an entire recipe blog post devoted to this particular Mediterranean toast:

This is fancy toast.

That’s not to say this is a hard recipe. HARDLY. It’s literally one of the easiest recipes I’ve ever developed. BUT, the topping does require a bit of chopping and a bit of time in the oven. As such, keep reading to see why this Mediterranean toast is something you’ll want to make ALL the time!

Key Ingredients and Notes on Substitutions for Mediterranean Toast.

Let’s run through the ingredients to this Mediterranean toast, including potential substitutions:

• Eggplant. I love eggplant for its earthy, almost “meaty” flavor. Eggplant, however, can be tricky to cook with, I’ve learned. This is why I like roasted eggplant–it takes so much of the guesswork out of the equation. I used one large globe eggplant, but you can also substitute with 2 smaller eggplants or 2 skinny eggplants (sometimes referred to as Japanese eggplants). If you don’t like or have eggplants, you can also replace with zucchini, butternut squash (though this would be better in the fall–it’s summer as I write this blog post!), sweet potato, etc. Another GREAT substitution would be mushrooms!
• Onion. I love roasted onions, LOVE them. The heat brings out the onions natural sweetness and draws out the umami that enriches the flavors of all the other fruits and vegetables in this recipe. I used red onions, here, but you can, of course, substitute with whatever color onion you like. You can also replace with shallots if you prefer a gentler allium flavor.
• Red Bell Pepper. Red bell pepper adds a tartness and brightness to this Mediterranean toast. Roasting the red bell peppers intensifies its flavors in the best possible way. If you don’t have red bell pepper, you can substitute with your favorite peppers, though I’d be wary of using something too spicy (in case it detracts from the flavors of the rest of the items).
• Cherry Tomatoes. Cherry tomatoes add the sweetness that balances some of the earthier items. I like cherry tomatoes for this because you don’t have to chop them!
• Garlic. I threw a whole head of garlic onto my sheet pan, along with all the other fruits and veggies. The sharpness mellows out in the heat and turns slightly sweet, making it perfect for both your toppings and your sauce.
• Cannellini Beans. I mean, this is a Mediterranean toast, and a hi-protein one at that! Hence the inclusion of Cannellini beans! The beans help to make the sauce portion of this toast SO creamy and also provide a ton of FIBER. If you don’t have cannellini beans, you can use pretty much any bean you like–navy beans, garbanzo beans, even black beans, though you may have to add a bit of water if the sauce is too thick.
• Vegan Yogurt. As I’ve said below, acid is a critical component to the best recipes. This Mediterranean toast is no exception to the rule! As with my FULLY Vetted AMAZING Vegan Banana Bread, I like using Icelandic Provision’s Oatmilk Skyr, because of the extra protein. But you can use pretty much any vegan yogurt or even vegan sour cream!

• Dried Oregano. I was gifted some Sicilian dried oregano a few months ago and now I use it in everything, including in this Mediterranean toast. But you can honestly use whatever dried herbs you like! Or, better yet, use an Italian seasoning blend!
• Heirloom Tomatoes. Heirloom tomatoes, when they’re good, they’re good. They add immense flavor and juiciness to whatever they’re being added to and this Mediterranean toast is no exception. If you can’t get your hands on any heirloom tomatoes, go with a fat beefsteak or even some lovely Roma tomatoes.
• Fresh Basil. I top this Mediterranean toast with some fresh basil and let me tell you–it makes a MASSIVE difference. It adds that fresh POP that helps to bring out all the other flavors in this toast. Now, the toast will taste GREAT without the basil (in case you don’t have any), but if you can, I strongly recommend that you go run to the grocery store and get some! It’ll be worth it!

Step-by-Step Instructions on Making Mediterranean Toast.

One of the best things about this recipe is how easy it is. It’s one of my most foolproof recipes!

First, preheat your oven to 450° F. While your oven is preheating, chop up your eggplant, onions, and red bell pepper. I rough chopped everything into bite-sized pieces.

Did I pre-salt my eggplant? No. I threw all my veggies and fruits into a bowl, together with a little sea salt. I then added my cherry tomatoes, some dried oregano, black pepper, and some extra virgin olive oil.

Dump everything in the bowl onto a massive sheet pan (I did not even bother lining it with parchment paper). Then take an entire head of garlic and slice it in half, width-wise. Add the two halves of the garlic head to the sheet pan and stick it in the oven. Let that bake for about 45 minutes, until the eggplant and other items are nice and browned.

Place all the items on the sheet pan into a large bowl (you can use the one you used before to mix everything together), along with the roasted garlic (which you squeeze out in the most satisfying way) and cannellini beans. Stir everything until well-combined. If you’d like, you can use the back of a spoon, a large fork, etc. to mash the beans a little bit.

Spoon a third of the bean and veggies mixture into a separate bowl. Add the vegan yogurt. Then, using an immersion blender (or a regular blender), blend everything together until you get a nice, lovely sauce.

Finally, toast some bread. Spread a bit of the sauce, add a couple slices of heirloom tomatoes, and then top with the unblended bean and veggies mixture. Top with bits of fresh basil, a crack of black pepper, and drizzle of extra virgin olive oil.

And THAT is how you make this delicious, hi-protein, vegan Mediterranean toast!

Other Ideas For Your Mediterranean Toast.

Here’s the GREAT thing about your topping and sauce for this Mediterranean toast–it doesn’t just need to be for toast!

• Mediterranean Rice Bowl. For dinner, I simply added both the topping and a spoonful of sauce to a bowl of brown rice. It was PERFECT. I went for a hilly 6-mile run the following morning and I felt GREAT!
• Mediterranean Oatmeal. You all know that I’m a BIG fan of savory oatmeal and this is a fantastic way to add even more protein and fiber to the first meal of the day!
• Mediterranean Salad. Throw these roasted veggies and the sauce over a bed of romaine lettuce or kale and you got yourself a bonafide delicious salad!
• Mediterranean Soup. Uh, TOTALLY AMAZING soup!! Take the roasted veggies, the sauce, and some vegetable broth and blend it all up. You got yourself a healthy, hi-protein, fiber packed soup that’s guaranteed to satisfy!

Frequently Asked Questions.

Recipe Card.

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