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.

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.