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!
- 02 Apr 2024
- Cook time 5 min
- Prep time 5 min
- 1 Servings
- 4 Ingredients
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:
Instructions:
- Rinse and pat dry the arugula leaves. Set them aside.
- If using canned white beans, drain and rinse them under cold water.
- Place the whole-wheat bread slices in a toaster or under a broiler.
- Toast them until they are golden brown and crisp.
- 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.
- 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.
- Top each slice of toast with a handful of arugula.
- You can add a pinch of salt and freshly ground black pepper to taste if desired.
- 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 Size | 210 grams |
| Energy | |
| Calories 330kcal | 13% |
| 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 | 0% |
| 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 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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