Bean and Tomato Bruschetta

Bean and Tomato Bruschetta


Yield: Makes 12

Nutrition (Per serving)

Calories 83 ;
Protein 3 g;
Total Fat: 4 g;
Saturated Fat 1 g;
Trans Fat 0 g;
Cholesterol 0 g;
Carbohydrates: 10 g;
Fibre 3 g;
Sugars 1 g;
Added Sugars 0 g;
Sodium 1 mg;
Potassium 170 mg;
3 tbspolive oil45 mL
1cooking onion, diced1
2cloves garlic, minced2
2 tbspfresh sage, finely chopped25 mL
2 cupsDrained & rinsed canned No Salt Added white pea/navy beans  OR cooked white pea/navy beans *500 mL
2plum tomatoes, seeded and diced2
1 tbspred wine vinegar15 mL

Version française:  Bruschetta aux haricots et tomates

In a small skillet, heat the olive oil over medium heat. Cook the onion and garlic until softened. Add the sage and stir to combine. Let come to room temperature. In a medium bowl, combine the mashed white pea beans, onion mixture, tomatoes and red wine vinegar. Season with salt and pepper to taste. Spoon mixture over grilled pieces of bread.

*To soak and cook dry beans:

Soak dry beans:
Use 3 cups (750 mL) of water for each cup (250 mL) of sorted and rinsed beans.

Combine beans and water in a large bowl. Let stand overnight. Drain. Then cook the beans by following step 2.

To cook soaked beans:
Use 3 cups (750 mL) water for every cup (250 mL) of soaked beans.

In a large saucepan, combine soaked beans and water. Cover and bring to a full boil. Reduce heat and simmer until fork tender, about 45 to 60 minutes. Drain.

Visit Ontario Bean Growers for additional methods of soaking and cooking dry beans.