Avocado Toast with White Beans & Roasted Tomatoes

16 50 471
Ingredients Minutes Calories
Prep Cook Servings
10 min 40 min 4
Avocado Toast with White Beans & Roasted Tomatoes
Health Rating
The most delicious high fiber avocado toast you'll have.

Ingredients


1 tbsp Extra virgin olive oil (for tomatoes)
4 tomato Roma tomatoes (cut in half, seed, juice removed, for tomatoes)
2 clove(s) Garlic (thinly sliced, for tomatoes)
2 tsp Balsamic vinegar (for tomatoes)
1 pinch Salt and pepper (for tomatoes)
1 can (15oz) Cannellini beans, canned (rinsed, drained)
2 avocado(s) Avocado (pitted, peeled, chopped)
3 tbsp Lemon juice
1/4 cup Parsley, fresh (roughly chopped)
1/4 cup Basil, fresh (roughly chopped)
1 clove(s) Garlic (minced)
1 pinch Salt and pepper
1 tbsp Extra virgin olive oil (for toast)
4 slice Whole grain bread (for toast)
4 leaf Basil, fresh (for garnish)
1 pinch Sea salt (for garnish)

Instructions


1. Preheat oven to 450F degrees.

 

2. Toss the tomatoes with the oil and spread out onto a baking sheet, cut side up. Add the garlic into the cavities of the tomatoes, drizzle with balsamic vinegar and add a pinch each of salt and pepper. Lightly press the tomatoes down to flatten.

 

3. Roast until the tomatoes soften and caramelize, about 20-30 minutes. Allow them to cool completely, then carefully remove and discard the skin.

 

4. Meanwhile, add the beans, avocado, lemon juice, parsley, basil, garlic, salt and pepper to a food processor and puree until smooth.

 

5. Once the tomatoes are finished, brush the bread with the remaining oil and toast on the baking sheet in the hot oven until lightly golden brown, about 3-5 minutes.

 

6. To assemble, divide the avocado mixture between the slices of toast, top with a piece of roasted tomato and garnish with the fresh basil leaves and sea salt.

Notes:

Nutritional Highlights:

Beans

High in fiber and help with regularity, weight loss, blood sugar and cholesterol management. They're also a great source of plant-based protein, contain folate, magnesium and iron.

Avocado

Loaded with potassium and heart-healthy monounsaturated fats as well as fiber, folate and vitamin C. Avocados help in the absorption of fat soluble vitamins A, D, E and K.


Nutrition Facts

Per Portion

Calories 471
Calories from fat 208
Calories from saturated fat 31
Total Fat 23.2 g
Saturated Fat 3.4 g
Trans Fat 0.0 g
Polyunsaturated Fat 3.2 g
Monounsaturated Fat 15.2 g
Cholesterol 0
Sodium 275 mg
Potassium 1246 mg
Total Carbohydrate 51 g
Dietary Fiber 15.0 g
Sugars 4.4 g
Protein 14.3 g

Dietary servings

Per Portion


Grain 0.9
Meat Alternative 0.5
Vegetables 2.5

Energy sources


Pygal44%466.0097765703928177.6108989792135444%306.6489691177922243.1631474108305612%347.3277143960925113.5593206473773344%44%12%CarbohydratesFatProtein
Recipe from:
Breakfast
Lunch