Black beans deliver protein, fiber, antioxidants and great taste!
Recipe: Black Bean Bruschetta
A Healthy Variation On A Classic Favorite
Black beans win the nourishment trifecta: protein, fiber and anti-oxidants. Few foods have as solid a nutritional profile as black beans. A cup of black beans has about the same amount of protein as two 8-ounce glasses of milk—15 grams—as well as 15 grams of fiber, which milk doesn’t have.
So when planning a healthy snack, a black bean spread on bruschetta with a slice of antioxidant-filled tomato (beta-carotene, lycopene and vitamins C and E) not only tastes great—it’s good for you.
Makes 8 servings.
1 (1-pound) long loaf Italian bread
1-1/2 cups grated Cabot 50% Light Cheddar (about 6 ounces)
1 (15-ounce) can black beans, drained
1 tablespoon chopped fresh parsley
1 tablespoon red-wine vinegar
2 teaspoons extra-virgin olive oil
1 large clove garlic, minced
3 tablespoons water (or as needed)
12 cherry tomatoes, sliced
- 12 fresh parsley sprigs
- Preheat oven to 350ºF.
- Cut bread into 1/2-inch-thick slices. Arrange on baking sheet and place in the oven for 10 minutes, or until golden.
- Divide cheese among slices, pressing firmly in place. Bake for 10 minutes longer, or until cheese is melted and toasts are crisp. Set aside at room temperature.
- Meanwhile, combine beans, parsley, vinegar, oil and garlic in a blender or food processor; process into purée. If purée is too thick, add water a tablespoon at a time to reach desired consistency. Cover and refrigerate.
- Just before serving, generously spread bean mixture on toasts. Top each with a tomato slice and a parsley sprig.
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