White bean toast with arugula and olive oil

Whip up a delicious and nutritious meal with this White Bean Toast topped with peppery arugula and drizzled in olive oil. Perfect for a quick lunch or a light dinner, this recipe combines whole-wheat bread, creamy white beans, and fresh greens for a satisfying bite that's bursting with flavor. Ready in minutes, it's a healthy choice you'll love!

  • 10 May 2025
  • Cook time 5 min
  • Prep time 5 min
  • 1 Servings
  • 4 Ingredients

White bean toast with arugula and olive oil

White bean toast with arugula and olive oil is a simple and healthy recipe that combines the creamy texture of white beans with the peppery bite of fresh arugula. Perfect for a quick breakfast or a nutritious snack, these toasts are not only delicious but also packed with protein and fiber.

Ingredients:

1/4 cup arugula
5g
2 slices whole-wheat bread
54g
1 tbsp olive oil
14g
1/2 cup white beans
130g

Instructions:

1. Prepare the Ingredients:
- Rinse and pat dry the arugula leaves. Set them aside.
- If using canned white beans, drain and rinse them under cold water.
2. Toast the Bread:
- Place the whole-wheat bread slices in a toaster or under a broiler.
- Toast them until they are golden brown and crisp.
3. Heat the White Beans (Optional):
- If you prefer the white beans warm, you can heat them in a small saucepan over medium heat for a few minutes until warmed through, or microwave them in a microwave-safe bowl for about 1 minute.
4. Assemble the Toast:
- Place the toasted bread on a plate.
- Divide the white beans evenly between the two slices of bread, spreading them out to cover the surface.
- Drizzle 1/2 tablespoon of olive oil over each slice of bread to enhance the flavor and add some richness.
5. Add the Arugula:
- Top each slice of toast with a handful of arugula.
6. Season to Taste (Optional):
- You can add a pinch of salt and freshly ground black pepper to taste if desired.
7. Serve:
- Serve the white bean toast immediately while the bread is still warm and the arugula is fresh.

Tips:

- Toast the bread until it is perfectly crispy to provide a satisfying crunch when combined with the creamy beans.

- You can mash the white beans slightly with a fork before spreading them on the toast for easier application and better texture.

- Adding a pinch of salt, pepper, and a squeeze of lemon juice to the topped toast can enhance the flavors.

- Feel free to add extra toppings such as cherry tomatoes, a sprinkle of Parmesan cheese, or a drizzle of balsamic vinegar for added complexity.

White bean toast with arugula and olive oil is an easy-to-make yet flavorful and nutritious option for any time of the day. By following the tips provided, you can customize the recipe to your liking and enjoy a delightful and nourishing meal.

Nutrition Facts
Serving Size210 grams
Energy
Calories 330kcal16%
Protein
Protein 20g13%
Carbohydrates
Carbohydrates 60g16%
Fiber 12g31%
Sugar 3.02g3%
Fat
Fat 16g19%
Saturated 2.42g8%
Cholesterol 0.00mg-
Vitamins
Vitamin A 6ug1%
Choline 60mg11%
Vitamin B1 0.38mg31%
Vitamin B2 0.16mg12%
Vitamin B3 2.68mg17%
Vitamin B6 0.25mg14%
Vitamin B9 130ug34%
Vitamin B12 0.00ug0%
Vitamin C 0.75mg1%
Vitamin E 1.56mg10%
Vitamin K 14ug12%
Minerals
Calcium, Ca 220mg17%
Copper, Cu 0.51mg56%
Iron, Fe 6mg58%
Magnesium, Mg 130mg30%
Phosphorus, P 270mg22%
Potassium, K 890mg26%
Selenium, Se 16ug29%
Sodium, Na 260mg17%
Zinc, Zn 2.82mg26%
Water
Water 110g-
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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