My Tuscan White Bean Toast recipe is easy to make and fun to eat. The white beans add protein and fiber, while the sun-dried tomatoes, olives, and artichokes add tons of flavor. This beans-on-toast recipe can be enjoyed for lunch, dinner, or as a party appetizer. Prepare the bean mixture ahead of time for an easy recipe that will fill you up and leave your taste buds feeling happy.
Beans on toast is a cozy meal that can be customized in so many different ways. Traditionally, it is a recipe originating in the UK that includes baked beans on white bread toast. Today I’m sharing my Tuscan White Bean Toast recipe, packed with protein and veggies, and easy to make. White beans are mild-tasting, so they really take on all the delicious flavors of the garlic, tomato, olives, and fresh herbs. Enjoy this hearty vegetarian meal for lunch or dinner and serve with a side salad, if desired.
Why You’ll Love This Flavorful Bean Toast Recipe
- Easy to make – The Mediterranean white bean mixture comes together quickly in a pan with just a few ingredients that you may already have on hand. Once the bean mixture has been prepared, it can be refrigerated until ready to use.
- Packed with flavor – White beans themselves don’t have much flavor, so for this recipe, they’re cooked with sun-dried tomatoes, garlic, onion, fresh herbs, olives, and dried spices. There are tons of flavors packed into these little toasts.
- Great for lunch or dinner – This white bean toast is easy enough for lunch but hearty enough for dinner. This bean toast is packed with veggies and protein, making it enjoyable on its own or paired with a fresh side salad.
Why We Love White Beans
- Digestive Health – A high-fiber diet is imperative for good digestive health, and white beans contain 14 grams of fiber per cup of cooked beans. Beans contain a mix of soluble and insoluble fiber, which significantly supports the digestive process. Soluble fiber absorbs water in the digestive tract, helping regulate nutrient absorption. It also binds to the bile in the digestive tract, carrying out toxins that would otherwise recirculate throughout the body. A diet high in beans is excellent for detoxifying the liver, among many other benefits. Insoluble fiber helps bulk up our stool, ensuring that things run smoothly.
- Immune Health – I used a variety of colorful vegetables for this pizza casserole because they’re packed with antioxidants. Antioxidants protect our bodies from damage caused by free radicals and unstable molecules that can increase disease risk.
Tuscan White Bean Toast Recipe Ingredients
- Bread – I like to use a nice sourdough bread for these white bean toasts because it has excellent flavor and gets nice and crusty when toasted, which helps it stand up to the saucy beans. Any bread can be used, though.
- White Beans – I used a couple of cans of great northern beans, but cannelloni, or even butter beans, can also be used.
- Onion + Garlic – Onion and garlic create a nice flavor base for this Mediterranean bean stir fry. I used a small white onion, but any color of onion can be used. I do recommend using fresh garlic, but garlic powder can be substituted if needed.
- Other Veggies – I used a combination of Mediterranean-inspired ingredients, including: kalamata olives, artichoke hearts, sun-dried tomato, capers, and lacinato kale. Feel free to throw in others that you like.
- Cheese – I like to add some crumbled feta to the white bean mixture, then melt some mozzarella on top of the toasts just before eating. Any cheese can be used, though.
How To Make Mediterranean Bean Toast
- Heat a large skillet over medium heat and add one tablespoon of olive oil. Once the oil is hot, add the diced onion and a pinch of salt. Cook the onion until softened, 2-3 minutes. Add the minced garlic and dried oregano, and cook for another minute, until fragrant. Add in the tomato paste and cook another 30 seconds.
- Next, add in the kalamata olives, sun-dried tomatoes, artichoke hearts, pepperoncini, and capers. Mix everything, then add the white beans and chopped kale, and let cook until the beans are warmed through and the kale has wilted, 3-4 minutes. Remove from the heat and stir in the crumbled feta. Season with salt and red pepper flakes, to taste.
- Turn the oven to the broil setting. Toast each slice of bread and then spread with butter (optional). Add a few big spoonfuls of the white bean mixture onto the toast, then use the back of a spoon to press down a bit, so it’s a little compact. Top each toast with a few tablespoons of shredded cheese and place in the oven until the cheese is melted, 4-5 minutes. Remove from the oven, let cool, top with fresh herbs, and enjoy.
Recipe Frequently Asked Questions
- Make this recipe gluten-free by using your favorite gluten-free toast.
- Make this recipe vegan by using a vegan feta cheese substitute.
- How long do leftovers last? I would recommend storing the white bean mixture separately from the toast, so the toast doesn’t get soggy. Store in an airtight container in the refrigerator for up to 5 days.
- Is this recipe spicy? No, I don’t make mine spicy, but you can add as many red pepper flakes as you like, if you want yours to be spicy.
- What type of bread is best for beans on toast? I recommend sourdough because it has a great flavor and holds up well to toppings, but any bread can be used.
Have a question I didn’t answer? Ask me in the comment section below, and I will get back to you ASAP!
Looking For More Ways To Use White Beans?
Garlicky Kale with White Beans and Lemon
Vegetarian Pizza Casserole with White Beans and Rice
Lemony White Bean Soup with Quinoa
Zucchini Corn and White Bean Chili
Print
Tuscan White Bean Toast Recipe
- Total Time: 40 minutes
- Yield: 6 1x
- Diet: Vegetarian
Description
My Tuscan White Bean Toast recipe is easy to make and fun to eat. The white beans add protein and fiber, while the sun-dried tomatoes, olives and artichokes add tons of flavor. This beans on toast recipe can be enjoyed for lunch, dinner or even a party appetizer. Prepare the bean mixture ahead of time for an easy recipe that will fill you up and leave your tastebuds feeling happy.
Ingredients
Scale
- 1 tablespoon olive oil
- 1/2 cup diced onion, yellow or purple
- 3-4 cloves garlic, minced
- 1/4 teaspoon dried oregano
- 1 tablespoon tomato paste
- 1/3 cup diced marinated artichoke hearts
- 1/3 cup diced sun-dried tomatoes, I prefer the ones packed in oil
- 1/3 cup diced kalamata olives
- 1/3 cup diced peperoncini
- 1 tablespoon chopped capers (optional)
- 2 (15 oz) cans white beans, drained and rinsed
- 1 cup chopped kale, I like to use Tuscan kale for this recipe
- 3/4 cup crumbled feta cheese
- 6 slices bread, I like to use sourdough
- 1 cup shredded mozzarella cheese
- Salt and red pepper flakes, to taste
- Fresh herbs for garnish, if desired
Instructions
- Heat a large skillet over medium heat and add in one tablespoon olive oil. Once oil is hot, add in the diced onion, along with a pinch of salt. Cook onion until softened, 2-3 minutes. Add in the minced garlic and dried oregano and cook another minute, until fragrant. Add in the tomato paste and cook another 30 seconds.
- Next, add in the kalamata olives, sun-dried tomatoes, artichoke hearts, peperoncini and capers. Mix everything together and then add in the white beans and chopped kale and let cook until beans are warmed through and kale has wilted, 3-4 minutes. Remove from the heat and mix in the crumbled feta cheese. Season with salt, red pepper flakes and fresh lemon juice, to taste.
- Turn oven to the broil setting. Toast each slice of bread and then spread with butter (optional). Add a few big spoonfuls of the white bean mixture onto the toast and use the back of a spoon to press down a little bit, so it’s a little bit compact. Top each toast with a few tablespoons shredded cheese and place in the oven until cheese is melted, 4-5 minutes. Remove from the oven, let cool, top with fresh herbs and enjoy.
- Prep Time: 15 mins
- Cook Time: 25 mins
- Category: Dinner, Vegetarian
- Method: Stovetop, Oven
- Cuisine: Tuscan Inspired
Leave a Reply