White Bean Bruschetta
Time Required: 10 (10 min. total)

This creamy white bean topping on bread is a great team player beside a salad, or it can go solo as the protein in a fantastic vegetarian sandwich for lunch.  It can also be a high protein and fiber dip with corn chips or baked pita bread chips. A 15 oz. can is 1 1/2 cups, or you can easily cook your own for even better flavor and nutrition.


1 1/2 cup(s) white navy beans -- or cannelloni; cooked
1 garlic clove(s) -- medium to small size
1/4 tsp salt
2 tbsp lemon juice
2 tbsp olive oil
2 tbsp parsley -- or other favorite, chopped fine
1 -- baguet -- cut thick, whole wheat if possible


1.  Heat oven to 350 degrees.  Slice bread, sprinkle olive oil over tops and rub with finger or kitchen brush to spread.  Place on baking sheet and bake 5 min.  Turn bread pieces over and bake 5 min. more, or until crispy on surface.

1.  Meanwhile, blend beans, garlic, salt, lemon juice and half of the olive oil in blender until smooth. Add the rest of the oil gradually until beans are the desired consistency to spread. You can add other roasted vegetables at this time.  For instance,  half a roasted red pepper will add smoky sweetness.  Experiment!

2.  Peel another clove of garlic and cut in half length wise.  Rub flat side against toasted bread to give a light garlic flavor.  Brush with a little olive oil and top with beans.  Sprinkle with chopped parsley or other herb.

VEGETARIAN SANDWICH OPTION:  Put two pieces of sandwich bread on a dry griddle and place slices of cheese, like extra sharp cheddar, covering the top of one slice.  Toast for a few minutes until the cheese melts.  Take off heat and add white bean spread, julienned spinach, dash of balsamic vinegar and olive oil,  salt and pepper, slices of avodaco and/or tomato. Top with other toasted slice and cut in half.

“Like most beans, navy beans are rich in the best sort of fiber - soluble fiber - which helps to eliminate cholesterol from the body. They are a good source of magnesium, potassium, iron and manganese. As a high potassium, low-sodium food they help reduce blood pressure. Not only are they low in fat, but when combined with grains, beans supply high quality protein which provides a healthy alternative to meat or other animal protein. Navy beans also contain protease inhibitors which frustrate the development of cancerous cells.”


        OTL 2010


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