Recipe description
June 7, 2026
Tomato Basil White Bean Toast
Wholesome Tomato Basil White Bean Toast for gentle gut support
Easy Recipe
82%
Match for Gut Health
This score is based on all ingredients included in the food recipe and the data in the InnerBuddies database showing the effect of these ingredients on gut bacteria and functions.
Coming soon: personalization based on your profile and/or your gut microbiome test results.
Why this recipe fits you
- Rich in fiber from white beans and vegetables.
- Polyphenol-rich tomato and basil add flavor and variety.
- Plant protein with beans plus fiber supports steady digestion.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
White beans
1
cup
Tomato
2
piece
Basil
2
teaspoon
Olive oil
1
tablespoon
Bread, whole grain
4
slice
Salt
1
teaspoon
Pepper
1
teaspoon
Instructions
1
Toast the slices of whole grain bread until golden brown.
2
In a bowl, mash the white beans with olive oil, salt, and pepper until smooth.
3
Chop the tomatoes and basil, then fold them into the mashed beans.
4
Spread the bean mixture generously over the toasted bread slices.
5
Serve immediately, garnished with additional basil if desired.
More Recipes For Your Gut
Nutrition
320 kcal
Calories
14 g
Protein
42 g
Carbohydrates
9 g
Fiber
6 g
Sugar
12 g
Fat
2 g
Saturated fat
0.8 g
Salt
FAQ
What is Tomato Basil White Bean Toast?
A savory snack or light meal made with mashed white beans on toasted bread, flavored with tomato and basil. It provides fiber, plant-based protein, and polyphenols from the tomato and basil.
Is it suitable for vegetarians or vegans?
Yes. It’s plant-based and dairy-free.
How do you make it?
Mash white beans, mix with chopped tomato and basil, season, then spread on toasted bread (drizzle with olive oil if you like). Serve immediately.
Can I make it ahead?
You can prepare the bean mash and store it in the fridge for a day; assemble on toast just before serving for best texture.
What are the health benefits?
It provides fiber and plant-based protein; the tomato and basil add polyphenols that support gut health and flavor.
Can I customize it?
Yes. Try adding olive oil, lemon juice, salt and pepper, extra veggies, or swap in different herbs or beans.
Is it gluten-free?
Depends on the bread. Use gluten-free bread if needed.
How long does it take to prepare?
About 10–15 minutes, depending on prep.
How should I store leftovers?
Refrigerate leftovers and use within 1–2 days; keep the bean mash and toast components separate if possible.
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