Smashed White bean toast
Creamy smashed white beans toast is a flavorful, protein packed and versatile meal which is very quick to make and the ingredients are mostly found in our kitchen. The white beans are cooked with garlic, chilli flakes and basil and then the smashed and flavorful beans are spooned on still warm toasted bread . You can top the beans with a variety of toppings like avocados, roasted tomatoes with basil, fried eggs or pickled artichokes. These satisfying white bean toasts are packed full of fibre and protein to create a nutrient dense meal that can be eaten for breakfast, lunch dinner or snack.
White beans are full of plant-based protein essential for muscle repair and growth. They’re also rich in fiber, aiding in digestion, and loaded with minerals like magnesium and iron. They have low glycemic index making them an excellent choice for people managing diabetes.
Ingredients Required :
Beans : I have used cannellini beans for their creamy texture. You can use chick peas or haricot beans . I have used canned beans for their convenience, but you can soak and cook the dried beans,
Aromatics: Garlic, chilli flakes and Basil.
Greens: Rocket, spinach or any greens you like for the extra nutrition.
Bread : Crusty bread like Sourdough works best .
Toppings: I have used roasted tomatoes and basil, however the options are endless. You can have a fried egg on top if you want more protein. You can try sliced avocados or chopped pickled artichokes. They all taste delicious . If you want to add pickled artichokes, just chop them and mix with mashed beans.
Smashed White Beans Toast
Ingredients
- 1 clove garlic chopped
- 1 400 gms can of cannellini beans drained and rinsed
- 1 cup rocket leaves or other greens like spinach
- ½ cup basil leaves sliced into ribbons
- 1 tbsp olive oil
- 1 tbsp extra virgin olive oil for drizzling
- ½ tsp chilli flakes
- Juice of half lemon
- 6-8 slices of sourdough bread or any crusty bread
For Roasted tomatoes
- 200 gms Plum tomatoes
- 1 tsp Italian seasoning
- Salt and freshly cracked black pepper
- 1 tbsp olive oil
Instructions
For Roasting tomatoes
- Preheat the oven to 180 C
- Put the washed plum tomatoes in a roasting dish. Drizzle with olive oil, season with salt, pepper and Italian seasoning. Roast for about 15 minutes or until the tomatoes start to burst.
For Beans Spread
- Heat 1 tbsp of olive oil in a skillet over medium heat. Add chopped garlic and cook for few seconds. Add rinsed cannellini beans, season with salt, pepper and chilli flakes. Cook for 3-4 minutes , stirring frequently. Add basil leaves ( save some for garnishing) Add lime juice.
- Mash the beans partially with the back of a spoon or a masher. Taste and adjust the seasonings.
- In a toaster or a skillet toast the sliced of bread until crispy and golden .
Assembly:
- For assembling, spoon the bean mix on toasted bread. Put some rocket leaves on top. Next add the roasted tomatoes, sprinkle salt and freshly cracked pepper, chilli flakes ( optional) and garnish with basil leaves. Drizzle some extra virgin olive oil.
- Enjoy!
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