Bean bruschetta

Author: Kerrie Ray - Food Writer, Home Economist

Photographer: Mark O'Meara

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Prepare this bean mix the night before and enjoy a lunch that will serve you all of your 5-a-day in one delicious, vegetarian meal.

Serves: 2

Time to make: 15 mins

Ingredients

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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

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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)

Calories 528 cal

Kilojoules 2210 kJ

Protein 16 g

Total fat 23 g

Saturated fat 3 g

Carbohydrates 55 g

Sugar 11 g

Dietary fibre 15 g

Sodium 780 mg

Calcium 160 mg

Iron 3.5 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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