Special Diet Information
Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.
Lactose
This recipe is safe for those who are lactose intolerant.
Sodium
This is a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.
Use gluten-free bread in this dish.
"A woman who can eat a real bruschetta is a woman you can love and who can love you. Someone who pushes the thing away because it's messy is never going to cackle at you toothlessly across the living room of your retirement cottage or drag you back from your sixth heart attack by sheer furious affection. Never happen. You need a woman who isn't afraid of a faceful of olive oil for that." -Nick Harkaway, The Gone-Away World
The refrigerator light goes on...
This Tomato and White Bean Bruschetta is a great snack for those who are salty/savory snackers. The flavor is great, with a terrific combination of sweet tomato, sharp vinegar, and great olive oil combined with the umami in the garlic and beans. With all those strong flavors, the recipe doesn't need a lot of added salt, partly because the parmesan brings so much salty taste to the bruschetta.
The result? A great snack with 6 grams of fiber.
There are a lot of ways to make this recipe your own. Try different herbs such as parsley, oregano or thyme or different beans such as garbanzo beans or lentils.
Tomato and White Bean Bruschetta
Servings: 5 | Serving size: 3 slices
Cooking Time: <30 Minutes
The bean and tomato mixture keeps well, refrigerated, 4 to 5 days.
Ingredients
1 whole wheat baguette (or gluten-free baguette)
1 Tbsp. olive oil
4 cloves garlic (finely minced, divided)
black pepper to taste
1 15-ounce can no salt added white beans (drained and rinsed)
2 tomatoes (diced)
1/4 tsp. salt
1 Tbsp. balsamic vinegar
2 Tbsp fresh basil (chiffonade)
1/4 ounce Parmesan cheese (grated)
Preheat oven to 375°F (190°C).
Cut the baguette into 1/4" thick slices on the bias.
Lay slices in a single layer on a sheet pan.
In a small bowl, combine olive oil with half of the garlic and the black pepper.
Lightly brush mixture onto each slice of baguette.
Bake in oven for 7 to 10 minutes or until golden brown.
Remove and set aside.
Place the beans in a medium bowl and mash lightly with a fork. Leave some of the beans whole.
Add the tomatoes, beans, salt, balsamic vinegar, remaining garlic, basil, and parmesan. Mix well.
Top each slice of the toasted bread with 2 tablespoons of the tomato-bean mixture.
Serve.
Nutrition Facts
Serving size: 3 slices
Servings: 5
Amount Per Serving
| Calories 196 | Calories from Fat 32 |
| % Daily Value |
| Total Fat 4g | 5% |
| Saturated Fat 1g | 4% |
| Monounsaturated Fat 2g | |
| Trans Fat 0g | |
| Cholesterol 1mg | 0% |
| Sodium 282mg | 12% |
| Total Carbohydrates 31g | 11% |
| Dietary Fiber 6g | 22% |
| Sugars 4g | |
| Protein 8g |
| Vitamin K 13mcg |