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Bean bruschetta

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Serves: 2
Time to make: 15 mins

Total cost: $ 9.00 / $ 4.50 per serve

(at time of publication)


Bean bruschetta

  • Ingredients

  • Nutrition Info.(per serve)

  • 2 large tomatoes, chopped
  • 1 clove garlic, crushed
  • 2-3 tablespoons chopped fresh parsley or basil
  • 1 medium red capsicum, chopped
  • 1 Lebanese cucumber, chopped
  • 1 small red onion, finely chopped (optional)
  • zest and juice of 1 lemon
  • cracked black pepper
  • 1 small avocado
  • 4 slices seeded sourdough or wholegrain bread
  • ½ cup refried beans

  • Nutrition Info

    • Kilojoules 2210kJ

    • Calories 528cal

    • Protein 16g

    • Total fat 23g

    • Saturated fat 3g

    • Carbohydrates 55g

    • Sugars 11g

    • Dietary fibre 15g

    • Sodium 780mg

    • Calcium 160mg

    • Iron 3.5mg

    Instructions

    1 In a large bowl, combine tomatoes, garlic, herbs, capsicum, cucumber, onion, if using, and lemon zest. Season with pepper, sprinkle with 2 tablespoons of lemon juice and mix well to coat.

    2 Divide mixture between 2 plastic containers. Seal with an airtight lid and refrigerate overnight.

    3 When ready to eat at work, dice avocado and add to mix. Toast bread in toaster or under a preheated grill. Spread toast with refried beans. Top with bruschetta mix and serve.


    Browse hundreds of recipes with a gluten-free option. Easy and healthy gluten free meals, delicious cakes and desserts. Browse hundreds of high-fibre recipes. Delicious and healthy meal ideas with high fibre ingredients. Browse through our nut-free recipes. Delicious nut-free meals, snack and dessert ideas for those with nut allergies. Fresh, inspiring and healthy vegetarian recipes to help you maintain a balanced diet while living meat free. Our vegetarian recipes are full of goodness and perfect for vegetarians and people wanting to enjoy a meal without meat.

    Variations

    Make it gluten free: Use gluten-free bread and check refried beans are gluten free.

    HFG tip

    NOTE: If you have a nut allergy and are using packaged goods in recipes, please check the allergen warning on the packet regarding nuts.

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    Author: Kerrie Ray -
    Photographer: Mark O'Meara
    First published: Feb 2019
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