Recipe description
Published on: June 7, 2026
Easy Recipe
Ingredients
Toast
2
piece
White beans
1
cup
Cherry tomatoes
1
cup
Basil
3
teaspoon
Oil, olive
2
tablespoon
Garlic
1
piece
Lemon juice
1
teaspoon
Salt
0.5
teaspoon
Black pepper
0.25
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.
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
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.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
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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