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Easy Mediterranean White Bean Tomato Toast Recipe

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A protein-rich, vibrant toast made with creamy white beans, ripe tomatoes, and aromatic herbs. This quick, heart-healthy recipe delivers Mediterranean flavors with pantry-friendly ingredients for a satisfying meal any time of day.

  • Total Time: 15
  • Yield: 2 servings 1x

Ingredients

Scale

1 can white beans (15 oz, drained and rinsed)
1 cup diced tomatoes
1 tablespoon olive oil
2 cloves garlic, minced
Juice of 1 lemon
1 tablespoon fresh parsley, chopped
1 teaspoon dried oregano
Salt and pepper to taste
2 slices crusty bread (whole grain or sourdough)

Instructions

Toast the bread lightly in a pan or toaster until golden.
In a bowl, mash the drained white beans with a fork or potato masher until mostly smooth.
Heat olive oil in a small skillet over medium heat. Sauté garlic for 30 seconds until fragrant.
Add diced tomatoes, oregano, salt, and pepper to the skillet. Cook for 2-3 minutes until softened and slightly reduced.
Stir in lemon juice and fresh parsley. Mix thoroughly and remove from heat.
Combine the white beans with the tomato mixture, stirring until well blended.
Spread the bean-tomato mixture evenly over the toasted bread slices.
Garnish with additional parsley and a drizzle of olive oil before serving.

Notes

For a vegan option, ensure the bread is vegan and avoid cheese toppings.
Use a mortar and pestle for a chunkier texture or blend for a smoother consistency.
Leftovers can be stored in an airtight container in the fridge for up to 2 days. Serve over the toast again or as a spread for sandwiches.

  • Author: Zoey
  • Prep Time: 10
  • Cook Time: 5
  • Category: Mediterranean Basics
  • Method: Stovetop
  • Cuisine: Mediterranean
  • Diet: Vegetarian

Nutrition

  • Serving Size: 1 toast
  • Calories: 370
  • Sugar: 5g
  • Sodium: 480mg
  • Fat: 15g
  • Saturated Fat: 2g
  • Carbohydrates: 45g
  • Fiber: 9g
  • Protein: 13g
  • Cholesterol: 0mg