Recipe description
June 16, 2026
Tomato White Bean Sourdough Flatbread
Tomato white bean flatbread with sourdough for gentle gut support.
Fiber Rich
Plant Based
Legume Rich
92%
General Gut Health Match
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Overall
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This recipe supports the following dietary preferences:
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We found the following allergens in the recipe ingredients: egg, sulfites
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from white beans and vegetables.
- Includes polyphenol-rich tomatoes for dietary diversity.
- Sourdough fermentation adds flavor and may aid digestibility.
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
Bread, sourdough
2
slice
Bean, white
16
tablespoon
Tomato, roma
2
piece
Oil, olive
2
tablespoon
Garlic
1
piece
Lemon juice
1
teaspoon
Basil
1
teaspoon
Salt
0.5
teaspoon
Pepper
0.25
teaspoon
Instructions
1
Preheat the oven to 220°C (428°F).
2
In a mixing bowl, combine the white beans, minced garlic, olive oil, salt, and black pepper. Mash until smooth.
3
Spread the white bean mixture over the sourdough bread.
4
Slice the tomatoes and arrange them on top of the spread.
5
Sprinkle fresh basil over the tomatoes.
6
Bake in the preheated oven for 10-15 minutes until the bread is crispy and the tomatoes are slightly roasted.
7
Remove from the oven, slice, and serve warm.
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Nutrition
420 kcal
Calories
14 g
Protein
60 g
Carbohydrates
10 g
Fiber
6 g
Sugar
12 g
Fat
2 g
Saturated fat
0.9 g
Salt
FAQ
What is Tomato White Bean Sourdough Flatbread?
A flatbread with a tangy sourdough crust topped with tomatoes and white beans; it's fiber‑rich and plant‑forward.
How does sourdough affect digestion and flavor?
The fermented crust adds tang and may improve digestibility for some people.
Is this recipe vegan/vegetarian?
Yes. It is plant-based with no animal products.
What are the main nutrients in this flatbread?
Fiber from beans, plant protein, and tomatoes provide polyphenols and vitamins; sourdough can contribute minerals.
Can I customize toppings?
Yes. Add your favorite vegetables to taste.
How should I store leftovers and reheat?
Store in the fridge for 2–3 days and reheat in a toaster oven or oven until hot.
Is it gluten-free?
Not gluten-free by default; use gluten-free flour and a gluten-free starter if needed.
How long does it take to make?
Typically about 30–45 minutes from start to finish.
Why is it considered gut-friendly?
It combines fiber-rich beans, prebiotics from beans, and polyphenols from tomatoes, supporting a diverse gut microbiome.
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