Here’s proof that the simplest dishes can be ready to impress. Enjoy for a fibre-packed dinner or an elegant lunch. Go one step further and top with good quality canned sardines or a poached egg.
Raise a toast
Beyond the toaster, crisp bread in a skillet. Place a generous amount of olive oil (enough to cover the bottom of the pan) in heavy skillet and turn heat to medium-high. When oil is glistening, place bread in pan and heat until golden, 2 to 3 minutes per side. Or place oil-brushed bread slices directly on a grill grate and heat until dark marks appear, about 1 minute per side. You can also toast bread using the broiler setting in your oven.
Marinated Beans on Toast
Ingredients
- 1/3 cup (80 mL) cooked or canned (drained and rinsed) cannellini or navy beans
- 1/3 cup (80 mL) cherry tomatoes, quartered
- 1/4 cup (60 mL) finely chopped parsley
- 2 tsp (10 mL) finely chopped shallot
- 1 Tbsp (15 mL) extra-virgin olive oil or camelina oil
- 1 Tbsp (15 mL) white wine vinegar
- 1 tsp (5 mL) lemon zest
- 1/8 tsp (0.5 mL) salt
- 1/8 tsp (0.5 mL) red chili flakes
- 1 thick slice crusty whole grain or gluten-free bread, toasted
- 1 Tbsp (15 mL) chopped walnuts
Nutrition
Per serving:
- calories350
- protein11g
- fat20g
- saturated fat3g
- trans fat0g
- carbohydrates34g
- sugars4g
- fibre10g
- sodium449mg
Directions
01
In bowl, stir together beans, tomatoes, parsley, and shallot. In separate small bowl, whisk together oil, vinegar, lemon zest, chili flakes, and salt. Add marinade to bean mixture and stir to combine. Set aside for at least 30 minutes or up to 2 days chilled in the fridge.
02
To serve, place toasted bread on plate and top with marinated beans. Sprinkle on walnuts.
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
