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.
- 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 Size | 210 grams |
Energy | |
Calories 330kcal | 16% |
Protein | |
Protein 20g | 13% |
Carbohydrates | |
Carbohydrates 60g | 16% |
Fiber 12g | 31% |
Sugar 3.02g | 3% |
Fat | |
Fat 16g | 19% |
Saturated 2.42g | 8% |
Cholesterol 0.00mg | - |
Vitamins | |
Vitamin A 6ug | 1% |
Choline 60mg | 11% |
Vitamin B1 0.38mg | 31% |
Vitamin B2 0.16mg | 12% |
Vitamin B3 2.68mg | 17% |
Vitamin B6 0.25mg | 14% |
Vitamin B9 130ug | 34% |
Vitamin B12 0.00ug | 0% |
Vitamin C 0.75mg | 1% |
Vitamin E 1.56mg | 10% |
Vitamin K 14ug | 12% |
Minerals | |
Calcium, Ca 220mg | 17% |
Copper, Cu 0.51mg | 56% |
Iron, Fe 6mg | 58% |
Magnesium, Mg 130mg | 30% |
Phosphorus, P 270mg | 22% |
Potassium, K 890mg | 26% |
Selenium, Se 16ug | 29% |
Sodium, Na 260mg | 17% |
Zinc, Zn 2.82mg | 26% |
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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