Do You Have Growling Tummies Coming Over for Brunch? No Better Way to Start the Day Than with Our Healthy, Vegan Breakfast Salad Made with Simple Fresh Ingredients Such as Pan-Fried Mushrooms, Avocado and Marinated Tomatoes.
Easy Ways to Add Vegetables and Fruit to Breakfast
Who’s eating salads for breakfast? Are you for real? Yes, we are!
With many health organizations recommending that an adult have an intake of at least 5 serves of fruit and vegetables per day, it can be tricky for some. So why not add fresh veggies or fruit to your morning routine to activate those brain cells.
Like most families, we have limited time in the morning so a couple of slices of toast or a bowl of cereal are the easiest options. But some days my eldest son will add mashed avocado to his toast. Whilst my daughter loves berries so she will be happy to munch on those with her cereal.
And who doesn’t love a smoothie? My kids are always asking for their morning “boost juice”. You can add anything you like to a morning smoothie! Our go-to includes mixed berries, spinach, apple and chia seeds blended with ice.
For a quick breakfast avocado and tomato salad, combine tomatoes, avocado, spinach leaves, blood orange or grapefruit with some chopped almonds, Greek yoghurt and a squeeze of lemon. Great way to add vitamins, fibre and lots of good nutrients with no cooking at all.
During the weekends, I do like to treat my family and prepare a delicious brunch affair including our healthy, vegan breakfast salad with mushrooms, avocado and tomatoes.
So many simple ways we can do to up our veggie and fruit intake in the morning.
What Are the Health Benefits of Mushrooms?
One of my favourite vegetables for breakfast is mushrooms. Actually I love them any time of the day. You have to try them in our Japanese inspired soba noodle salad. For breakfast, I love to pan fry them and serve on toast with poached eggs. The earthy, umami flavours and robust textures of mushrooms makes them very versatile in cooking.
We often use in our noodle soups, pan fry with butter or mix with creamy pasta. Eat them raw or cooked, mushrooms not only delivers in flavour but in nutritional benefits.
Praised for being low in calories and fat as well as cholesterol-free, this vegetable is a great addition to a healthy diet. Mushrooms have over a dozen minerals and vitamins and are also high in antioxidants to help protect cells and reduce chronic diseases. And for those low in iron, certain types of mushrooms such as oyster mushrooms are a great source to boost your iron levels.
The health benefits of mushrooms definitely gives it a starring role in many vegetarian diets.
Is There A Difference Between White and Brown Button Mushrooms?
In this recipe I have used Swiss brown mushrooms because I love the nutty taste but you can substitute with any type you like. The white button mushroom is the most common which works well too.
Did you know all button mushrooms were brown to start with? In 1926 a mushroom farmer located in Pennsylvania USA discovered a cluster of white mushrooms growing among the creminis (brown mushrooms), decided to clone them and started to sell them. They became more popular and eventually cheaper in price.
White button and brown mushrooms are from the same botanical families so they have similar properties but they do vary in flavour. Brown mushrooms tend to be more robust and have a complex flavour with a firmer flesh. If you are looking for more earthy tones, give brown mushrooms a go.
Why I Love Breakfast Salad with Mushrooms, Avocado and Tomatoes
Avocado, mushrooms and tomatoes. Ingredients commonly found in most fridges. We can easily toss them together, add dressing and voilà you’ve got a breakfast salad. However, this avocado and tomato salad goes a little beyond that. Adding a few simple steps, we elevate these three ingredients to an appetizing and refreshing combination.
I love it because it can be deconstructed. Everyone can choose their own balance between ingredients. If you like a little more avocado, cut a few more slices. If you prefer the nutty mushrooms, throw a couple more in. There are no hard and fast rules with this salad. Definitely can tweak to your liking. And that’s what I love about making breakfast salads.
How to Make Breakfast Salad with Mushrooms, Avocado and Tomatoes
How To Prepare The Mushrooms
Give the mushrooms a quick rinse to remove any dirt you might see. Then cut them into quarters.
Prepare fry-pan for medium-high heat. Add 2 tablespoons of olive oil to a frying pan. Then add a few sage leaves to infuse the oil. The sage leaves will crinkle up and turn dark green/black colour as it cooks in the oil. You will start to smell the fragrant sage infused oil as well.
After 30 seconds, add mushrooms to frying pan. Toss around so all is fully coated with sage infused oil. Keep moving the mushrooms around and cook until they turn soft. Add salt and pepper to taste. Remove from heat and set aside to serve.
Prepare the Avocado
Cut avocado in half with skin on lengthwise. Once you hit the stone, rotate your knife around and make a cut around the pit. Then place knife down and using your hands, twist and pull the avocado apart.
One half will have the stone which you can remove using a teaspoon to prise it out. Gently run the teaspoon under the pit to pop it out. Peel skin gently and then place avocado cut side down and cut into long slices. I normally get about 6 slices per half. Make sure you give a little squeeze of lemon over the cut avocado to avoid it going brown.
Marinating the Tomatoes
For this recipe, I have used a variety of smaller tomatoes such as cherry, grape perino and baby truss tomatoes but you can choose your own selection – whatever is in season at the time.
Slice tomatoes in half lengthwise. For smaller ones, you can leave some whole. If you are using larger tomatoes, cut them into bite sized. Place cut tomatoes into a large mixing bowl.
Finely chop the parsley and mix into the tomatoes.
Dress the tomatoes with red wine vinegar, olive oil and salt and pepper to taste. Toss the tomatoes well so they are all fully coated. Let tomatoes sit in dressing for at least 10 minutes before serving.
Wash and rinse radishes well. Trim the stalks and then thinly slice from top to bottom.
How to Assemble the Breakfast Salad
This is where it can be a little fun. Feel free to adapt how you like it. For me, I wanted to show off each ingredient on the plate together.
On individual plates, place a spoonful of pan-fried mushrooms and marinated tomatoes next to each other on one side of the plate. Scatter a few radish slices over the tomatoes. Then place 3-4 slices of avocado beside the mushrooms. To finish spoon some leftover dressing from the tomatoes and drizzle over the salad. So simple to create a beautifully presented and refreshing vegan salad.
The other option is for your guests to create their own plate. In the centre of the table, you can place the pan-fried mushrooms, sliced avocado, marinated tomatoes and radishes in separate bowls and just let your family and friends scoop whatever they like. Serve this healthy, vegan breakfast salad with warm bread and poached eggs on the side.
Easy vegan salads don’t have to be boring. Humble ingredients but dressed for success with the help of a couple of reliable herbs. We love to help elevate the good ol’ avocado and tomato salad into something stunning on the eye AND delicious to eat.
More Savoury Salad Recipes with Fruit:
Breakfast Salad with Mushrooms, Avocado and Tomatoes
- Rinse mushrooms and cut into quarters. Heat medium sized fry pan over medium heat, add 2 tbsp olive oil and sage leaves. Let sage infuse the oil for about 30 seconds. Add mushrooms to fry pan and cook for until soft. Remove from heat and set aside to assemble.
- Cut avocado in half with skin on and remove pit using teaspoon. Peel skin off and place avocado cut side down. Then cut each half into 6-7 long slices. Squeeze lemon juice to stop the avocado from going brown.
- Slice tomatoes in half lengthwise. For smaller ones, you can leave some whole. If you are using larger tomatoes, cut them into bite sized. Place cut tomatoes into a large mixing bowl.
- Finely chop the parsley and mix into the tomatoes.
- Wash and rinse radishes well. Trim the stalks and then thinly slice from top to bottom. Set aside for assembly.
- Dress the tomatoes with red wine vinegar, olive oil and salt and pepper to taste. Toss the tomatoes well so they are all fully coated. Let tomatoes sit in dressing for at least 10 minutes before serving.
- On individual plates, place a spoonful of pan-fried mushrooms and marinated tomatoes next to each other on one side of the plate.
- Scatter a few radish slices over the tomatoes.
- Then place 3-4 slices of avocado beside the mushrooms.
- To finish spoon some leftover dressing from the tomatoes and drizzle over the salad.
- Substitute swiss brown mushrooms for any other type of mushrooms you prefer.
- If fresh sage leaves not available, use dried sage leaves or you can try thyme instead.
- A mix of other tomato varieties is also suitable. For larger tomatoes, cut them into quarters or bite size.
- Alternative serving is for your guests to create their own plate. Place ingredients in separate bowls in the middle of the table and everyone can scoop whatever they like.
- Great to serve with warm bread and poached eggs on the side.