Tuscan White Bean Tomato Toasts
Recipe is high in fiber, plant-based, and uses olive oil—a good match for the DASH diet. However, be mindful of the bread's sodium content.
Adapted from Well Plated by Erin

Ingredients
- 4 slices of thick, good quality whole wheat bread
- 3 tablespoons plus 4 teaspoons extra-virgin olive oil, divided
- 1 small shallot (finely chopped)
- 1 pint cherry tomatoes (2 cups, left whole)
- 1/2 teaspoon kosher salt
- 1/2 teaspoon black pepper
- 3 cloves minced garlic
- 2 teaspoons red wine vinegar
- 1 teaspoon honey
- 1 15-ounce can reduced sodium white (cannellini) beans, rinsed and drained
- 2 tablespoons finely grated Parmesan (plus additional to taste)
- 1 tablespoon chopped fresh thyme
Method
- Place a rack in the upper third of your oven and preheat the oven to 400 degrees F. Arrange the bread in a single layer on a parchment lined baking sheet. Brush each side with 1/2 teaspoon olive oil. Bake for 5 minutes, then flip the slices and return to the oven. Continue baking until the bread is nicely toasted, about 5 additional minutes. Remove from the oven and set aside.5 min timer
- Meanwhile, heat the remaining 3 tablespoons olive oil in a large, nonstick skillet over medium heat. Add the shallot, tomatoes, salt, and pepper. Let cook, stirring occasionally, until the tomatoes break down and their juice begins to caramelize in the skillet, about 10 to 12 minutes. Stir in the garlic, red wine vinegar, and honey. Let cook 30 seconds, or until just fragrant, then stir in the white beans. Let cook 1 to 2 minutes, until the beans are warmed through. Taste and adjust seasoning as desired. I like to leave the beans like this, but if you like, you can lightly smash them for a more creamy topping.12 min timer
- To serve, arrange the toasted bread slices on plates. Top with generous spoonfuls of the tomato bean mixture, then sprinkle with Parmesan and thyme. Enjoy immediately.
DASH diet check: watch for the foods you mark to avoid for dash diet, and everyone else’s restrictions at your table. Gluten gives food ideas, not medical advice: always check labels for allergens and cross-contact.
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This recipe also fits: High blood pressure recipes, Mediterranean recipes, Balanced recipes, Vegetarian recipes.



