Get the app
  1. Home
  2. Recipes
  3. DASH diet
  4. Tuscan White Bean Tomato Toasts

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

25 mintotal
4servings
12ingredients
343kcal a serving
Tuscan White Bean Tomato Toasts

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

  1. 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
  2. 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
  3. 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.

Make this fit your whole family

Add who’s at your table, with their conditions, allergies and ages. Gluten checks this recipe for each of them and adds a swap where someone needs one. 7 days free, then $49.99 a year.

More DASH diet recipes

Petite Vegetable Frittatas

Petite Vegetable Frittatas

This recipe for Petite Vegetable Frittatas is suitable for a keto diet as it is low in carbohydrates and high in healthy fats from the eggs and olive oil, making it a good choice for those following a ketogenic lifestyle.

25 minServes 12Keto · Celiac · Diabetes
Lentil Soup

Lentil Soup

The lentil soup recipe is largely appropriate for diabetes. It's high in fiber and protein which are beneficial. Use whole grain bread, minimal bread, and avoid butter to keep it diabetes-friendly. Monitor portion size.

55 minServes 6Diabetes · Hashimoto's · Dairy-free
Quinoa Sushi with Tuna & Mango

Quinoa Sushi with Tuna & Mango

Recipe is generally healthy for high triglycerides. Quinoa and vegetables are good, but monitor tuna portions due to potential mercury content.

40 minServes 8High cholesterol · Celiac · Dairy-free
Cranberry Apple-Spinach Salad

Cranberry Apple-Spinach Salad

The recipe is generally appropriate for high triglycerides; high in fiber, antioxidants, and healthy fats. Choose a dressing low in sugar.

15 minServes 4High cholesterol · Celiac · High blood pressure
Turkey and Vegetable Brown Rice Bake

Turkey and Vegetable Brown Rice Bake

This recipe is moderate in fats and fiber, suitable for someone with high triglycerides. Olive oil and ground turkey are healthy choices, but portion control is key.

45 minServes 4High cholesterol · Celiac · High blood pressure
Swiss Turkey Wrap With Fresh Basil

Swiss Turkey Wrap With Fresh Basil

Whole wheat tortilla and lean turkey are good choices for high triglycerides. However, ensure the turkey is low in sodium and the cheese is fat-reduced.

5 minServes 1High cholesterol · Diabetes · High blood pressure

This recipe also fits: High blood pressure recipes, Mediterranean recipes, Balanced recipes, Vegetarian recipes.