In late August, vegetable gardens have reached their peak, and that’s when our Michigan tomatoes have the best flavor. Now’s the time to enjoy them in a healthful and elegant appetizer.
Our recipe for Tomato and White Bean Bruschetta is simple yet sophisticated, attractive and appealing.
Tomatoes are native to South America and became widely used in Italy in the 1700s. They’re a traditional topping for bruschetta, an Italian appetizer made with garlic, olive oil, fresh basil and sometimes beans, cheese or cured meat.
In today’s recipe, we’re using mild cannellini beans to complement the sweet and tart flavor of tomatoes and the nutty, earthy and creamy taste of the beans. Also known as white kidney beans, cannellini beans are a good source of nutrients like protein, fiber, folate, iron and potassium. The iron in beans is better absorbed when it is paired with a vitamin C source like tomatoes. Their dietary fiber is vital for lowering “bad” cholesterol and helping to reduce the risk of heart disease.
The basil in this recipe has a wealth of antioxidants like lutein, zeaxanthin and beta-carotene. These nutrients protect cells from unstable molecules in the body that may cause inflammation and contribute to cancer. Basil also contains vitamin K, which helps blood clot, but it may affect people who take blood thinners.
To quickly prepare these appetizers, we’re using a little garlic powder instead of rubbing each piece of bread with a garlic clove. We’re also trimming calories by using a vegetable oil cooking spray on the toast to provide a very thin and even layer of oil.
This bruschetta with tomatoes and white beans delivers a great balance of protein, veggies, healthy fats and seasonings. Serve it as an appetizer at a dinner party or take it to a potluck.
Bethany Thayer is a registered dietitian nutritionist with Henry Ford Health. For more recipes and health information, visit henryford.com/blog. For questions about today’s recipe, email HenryFordLiveWell@hfhs.org.
Tomato and White Bean Bruschetta
Serves: 10 (2 pieces each) / Prep time: 15 minutes / Total time: 40 minutes
1 French baguette (about 10.5 ounces)
Vegetable oil cooking spray
1 teaspoon garlic powder
1 cup drained and rinsed cannellini beans
1 large Roma tomato, deseeded and diced
3 garlic cloves, minced
1 small shallot, finely minced
2 tablespoons sliced basil leaves
1 tablespoon olive oil
2 tablespoons balsamic vinegar
2 teaspoons Italian seasoning
1 teaspoon sugar
Preheat oven to 350 degrees.
Slice the baguette into 20 slices, three-fourths of an inch thick. Spread slices out on a cookie sheet and spray evenly with cooking oil spray, then sprinkle with garlic powder. Toast in the oven for 10 minutes or until golden brown.
While bread is toasting, make topping. In a medium bowl, mash beans lightly with a fork. Then add tomato, garlic, shallots, basil, olive oil, balsamic vinegar, Italian seasoning and sugar. Toss to combine. Top each piece of toasted baguette with 1 tablespoon of bean mixture and serve.
From Henry Ford Health
104 calories (17% from fat), 2 grams fat (0 grams sat. fat), 19 grams carbohydrates, 4 grams protein, 128 mg sodium, 0 mg cholesterol, 14 mg calcium, 2 grams fiber. Food exchanges: 1 carbohydrate, 1 vegetable, ½ fat.
This article originally appeared on Detroit Free Press: Turn homegrown tomatoes into an elegant appetizer for your late-summer dinner party
Reporting by Bethany Thayer / Detroit Free Press
USA TODAY Network via Reuters Connect
