Here in Britain we often eat baked beans on toast as a snack or light meal, and it is one of my favourites, especially since I have become vegan! Beans are filling and a good source of protein and fibre, and are very tasty in a tomato sauce, the way they come in the can. I recently discovered how to make this home-made, more “upmarket” version of beans and tomatoes on toasted bread, which is delicious, quick and simple! It is ideal for lunch or a small meal, and most of the ingredients are very healthy (you get at least a couple of your 5-a-day here, not including the garlic, which also has major health benefits!) Preparation and cooking time: about 20 minutes
Ingredients (Serves 4)
1 small red onion, quartered and cut into short thin strips
2 tsp lemon zest
4 tablespoons of extra virgin olive oil
1-2 tbsp balsamic vinegar
1-2 tbsp lemon juice
1½ cups/22-50 g aragula (rocket)
12 oz/ 350 g ripe tomatoes, halved
2 garlic cloves
1 can white (e.g. cannelini) beans ( can size about 200g)
4 small bunches of tomatoes on the vine
8 slices of rustic Italian white bread, or ciabatta
Salt and freshly ground black pepper
1) Rinse the beans in a sieve and drain. Peel the garlic and finely chop 1 clove. Halve the other.
2) Mix the balsamic cream with the chopped garlic, lemon juice, salt pepper, and olive oil, then mix with the lemon zest, onions and beans.
3) Put the bread and tomatoes into a hot oven (400 °C/200°C/Gas Mark 6) until the bread is toasted and the tomatoes are cooked. Rub the bread with the halved garlic clove.
4) Pile spoonfuls of the vegetable mixture on each slice and top with rocket (aragula) and tomatoes. Serve at once, with a green salad.
Enjoy, let me know what you think! Your votes and comments are much appreciated.
Photo courtesy of www.stockfood.co.uk
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