White Bean and Tomato Bruschetta

This recipe pairs fiber-rich whole grains and protein-packed white beans with heart-healthy olive oil for a satisfying, nutrient-dense appetizer.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (6 servings), not per serving.

• 1 whole-wheat French baguette, cut into 12 thin diagonal slices · 976 kcal in the whole recipe
• 1/4 cup olive oil, divided · 506 kcal in the whole recipe
• 1 cup white onion, chopped · 61 kcal in the whole recipe
• 4 cloves garlic, minced · 17 kcal in the whole recipe
• 1 teaspoon dried basil · 2 kcal in the whole recipe
• 1 teaspoon dried oregano · 3 kcal in the whole recipe
• 1 cup canned navy beans, rinsed and drained · 386 kcal in the whole recipe
• 2 tomatoes, cored and cubed · 69 kcal in the whole recipe
• 2 tablespoons balsamic vinegar · 26 kcal in the whole recipe

Method

1. Heat 2 tablespoons of the olive oil in a large skillet over medium heat. Toast the baguette slices until golden on one side, then add another tablespoon of olive oil, flip, and toast the other side. Set the bread aside.

   

2. In the same pan, heat the remaining tablespoon of olive oil over medium heat. Sauté the chopped onions for about 7 minutes until soft.

   

3. Stir in the minced garlic, dried basil, and dried oregano, cooking for 1 to 2 minutes until fragrant.

   

4. Add the rinsed navy beans and cook on low heat for 5 minutes. Stir in the cubed tomatoes, turn off the heat, and let the tomatoes warm through without cooking.

   

5. Drizzle with balsamic vinegar, stir gently to combine, and spoon the warm bean and tomato mixture generously over the toasted bread slices.

   

Adapted from a USDA MyPlate Kitchen recipe (public domain). Portions, macros, diet checks and step photos by Besly.