Bean bruschetta
Serves: 2
Time to make: 15 mins
Total cost: $9.00 / $4.50 per serve
(at time of publication)
Ingredients
- 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
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.
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.
Nutrition Info (per serve)
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
Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.
Photographer: Mark O'Meara
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© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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