Bean bruschetta
Reviewed by our expert panelServes: 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)
-
Calories 528cal
-
Kilojoules 2210kJ
-
Protein 16g
-
Total fat 23g
-
–Saturated fat 3g
-
Carbohydrates 55g
-
–Sugars 11g
-
Dietary fibre 15g
-
Sodium 780mg
-
Calcium 160mg
-
Iron 3.5mg
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.
Photographer: Mark O'Meara
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© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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