Healthy & Special Diets > Mediterranean Diet Recipes > Mediterranean Breakfasts > Whole Grain Bread with Olive Oil and Tomatoes

Mediterranean Bruschetta Breakfast with White Beans

A delightful Mediterranean twist on classic bruschetta, featuring whole grain bread, creamy white beans, juicy tomatoes, and a touch of garlic and olive oil. This flavorful and nutritious breakfast will keep you energized throughout the morning.

Prep Time
10 minutes
Cook Time
2 minutes (toasting time)
Servings
1
Ingredients
  • 2 slices Whole Grain Bread
  • 1/2 cup Canned White Beans (Cannellini or Great Northern)
  • 1 medium Ripe Tomatoes
  • 1 clove Garlic
  • 2 tablespoons Extra Virgin Olive Oil
  • 4-5 Fresh Basil Leaves
  • 1 teaspoon Lemon Juice
  • to taste Sea Salt
  • to taste Black Pepper

Preparing the White Beans

1. Prepare the White Beans: Rinse the canned white beans thoroughly under cold water. In a small bowl, mash the beans slightly with a fork. Add a teaspoon of lemon juice, a tablespoon of olive oil, salt, and pepper. Mix well and set aside.

Tomato and Garlic

2. Prepare the Tomato and Garlic: Dice the tomato into small pieces. Mince the garlic clove finely. Combine the diced tomato and minced garlic in a separate bowl.

Toast the Bread

3. Toast the Bread: Toast the whole grain bread slices to your desired level of crispness. A light toasting is recommended.

Assembly

4. Assemble the Bruschetta: Once the bread is toasted, spread the mashed white bean mixture evenly over each slice. Top with the tomato and garlic mixture.

Final Touches

5. Final Touches: Drizzle the bruschetta with the remaining tablespoon of extra virgin olive oil. Sprinkle with fresh basil leaves, sea salt, and freshly ground black pepper.

Serving Suggestions

6. Serve Immediately: Enjoy your Mediterranean bruschetta breakfast immediately. This breakfast can be paired with a side of fresh fruit or a small salad for a more complete meal.

Nutrition Facts Estimated per Serving (approximate)

Calories: Approximately 350-400 kcal
Protein: 15-20g
Fat: 15-20g (mostly healthy fats from olive oil)
Carbohydrates: 40-50g
Fiber: 10-12g

Other Important Considerations for Nutrition

The nutritional value can vary based on the type of bread and beans used. Choose whole grain bread with high fiber content and low sodium canned beans. Adjust seasoning to your preference. This breakfast is a good source of protein, fiber, and healthy fats.

← Mediterranean Baked Cod with Lemon and Herbs Mediterranean Chickpea and Chorizo Stew →

FAQ

  • Can I use different types of beans?

    Yes, you can use other types of beans such as chickpeas or kidney beans. Adjust the seasoning as needed.
  • Can I add other vegetables?

    Absolutely! Feel free to add other vegetables such as cucumbers or bell peppers to the tomato mixture.
  • Can I use dried herbs instead of fresh?

    Yes, you can use dried herbs in a pinch, but fresh herbs will provide a much better flavor.