White Bean and Veggie Bruschetta

by Anjali @ The Picky Eater on April 18, 2012

Hi Everyone!

I’m sure you noticed that I’ve been a little less active this past week, and that’s because I was on vacation! I just got back today from a week-long trip to Vancouver which was absolutely wonderful.

Why Vancouver?

Well, the husband had a conference there, so I decided to tag along and turn it into a mini vacation for the two of us since I had never been there before. What have we been up to this past week? A few highlights:

  • Dining at amazing restaurants like Vij’s (upscale Indian fusion) and Bandidas (super inventive taqueria that reminded me of restaurants in the Mission in SF)
  • Walking/running through Stanley Park – a seriously breathtaking and HUGE park; and morning runs down the waterfront
  • Walking the entire city: literally – I think we walked 5 miles a day, but it’s my favorite way to see a city (and you get a little exercise in there too!)
  • Getting fries and veggie burgers at Granville Public Market
  • Having a spa day! (that was just for me 🙂 )
  • Late night Zeppole at Italian Kitchen: filled with chocolate ganache, served with creme anglaise – perfection.

We got lucky with great weather, so even when the husband was at his conference sessions, I had plenty to explore in the city on my own.

Other than a logistical nightmare in getting back to SF, it was the perfect vacation. [Logistical nightmare: randomly got booted from our original oversold flight, too much stress / etc. trying to get another flight back home!]

But we’re back in one piece, and I feel rejuvenated and relaxed. Today’s recipe is inspired by our hectic trip back home: when you really don’t want to cook a huge meal or go grocery shopping, and want something quick and healthy that you can make with items from your fridge/pantry.

The Ingredients

  • 1 red pepper, chopped
  • 1 red onion, chopped
  • 3-5 small zucchini, chopped
  • 5 cloves garlic, minced
  • 1 15oz can cannellini beans
  • 1 15oz can stewed diced or crushed tomatoes with italian spices
  • Optional: add 1 15 oz can tomato sauce or crushed tomatoes with italian spices if you like the mixture to be more “saucy”
  • Fresh whole wheat or whole grain bread
  • Fresh parmesan cheese (1-2 Tbsp per bruschetta + 1/4 cup)
  • Italian spices: dried oregano, garlic powder, crushed red pepper (this is all to taste. I like things spicy, so I used 1/4-1/2 tsp crushed red pepper, about 2-4 tsp dried oregano, and 1-2 tsp garlic powder)
  • Salt & pepper to taste
This is an example of the canned stewed tomatoes that I used (I would normally use organic, but the grocery store was all out that day)

The Directions

Step 1: Cut all of your veggies, and heat a large pan over medium heat

Step 2: Saute the red onion, red pepper, zucchini and garlic in 2 tsp extra virgin olive oil, until the veggies are cooked through.

Step 3: Add the cannellini beans, tomatoes, italian spices, salt and pepper to taste. Stir until combined and heated through.

Step 4: Once the mixture is almost done cooking, add the 1/4 cup parmesan cheese at the very end and allow it to melt on top.

Step 5: Assemble your bruschetta. First slice your bread…

Then top each slice with the white bean / veggie mixture, and 1-2 Tbsp parmesan cheese

Step 6: Heat your bruschetta under a broiler or in a toaster oven for a few minutes until the cheese is melted and bubbly.

Dig in.

This meal is spicy, savory and super fast. It won’t take you more than 30 minutes to make and you will end up with a healthy and satisfying meal. Feel free to substitute out the veggies for whatever you have on hand – and you could probably experiment with different cheeses too. Hope you have fun with this recipe!

White Bean and Veggie Bruschetta

Total Time: 30 minutes

Yield: 8 servings

Serving Size: 1 slice of bruschetta with toppings

Calories per serving: 156

Fat per serving: 3.7g

Nutritional Info Per Serving: 156 Calories, 3.7g Fat, 340.8mg Sodium, 24.4g Carbs, 5.9g Fiber, 4.8g Sugar, 10.9g Protein

Ingredients

  • 1 red pepper, chopped
  • 1 red onion, chopped
  • 3-5 small zucchini, chopped
  • 5 cloves garlic, minced
  • 1 15oz can cannellini beans
  • 1 15oz can stewed diced or crushed tomatoes with italian spices
  • Optional: add 1 15 oz can tomato sauce or crushed tomatoes with italian spices if you like the mixture to be more “saucy”
  • Fresh whole wheat or whole grain bread
  • Fresh parmesan cheese (1-2 Tbsp per bruschetta + 1/4 cup)
  • Italian spices: dried oregano, garlic powder, crushed red pepper (this is all to taste. I like things spicy, so I used 1/4-1/2 tsp crushed red pepper, about 2-4 tsp dried oregano, and 1-2 tsp garlic powder)
  • Salt & pepper to taste

Directions

  1. Cut all of your veggies, and heat a large pan over medium heat
  2. Saute the red onion, red pepper, zucchini and garlic in 2 tsp extra virgin olive oil, until the veggies are cooked through.
  3. Add the cannellini beans, tomatoes, italian spices, salt and pepper to taste. Stir until combined and heated through.
  4. Once the mixture is almost done cooking, add the 1/4 cup parmesan cheese at the very end and allow it to melt on top.
  5. Assemble your bruschetta. First slice your bread, then top each slice with the white bean / veggie mixture, and 1-2 Tbsp parmesan cheese
  6. Heat your bruschetta under a broiler or in a toaster oven for a few minutes until the cheese is melted and bubbly.
http://pickyeaterblog.com/white-bean-and-veggie-bruschetta/

{ 12 comments… read them below or add one }

Val @ Tips on Healthy Living April 19, 2012 at 11:12 am

This looks so easy and healthy! Great idea of adding the beans to the bruschetta mix for extra protein. I’d love to throw in some chopped olives to the mix.

Reply

Anjali @ The Picky Eater April 20, 2012 at 10:22 pm

Chopped olives is a great addition! And you’re totally right about the beans – that’s exactly why I added them in: for extra fiber and protein. That way, you can eat a few of these and be pretty satisfied with a light meal!

Reply

Scott @ The Healthy Eating Guide April 19, 2012 at 11:30 am

Your pics are fantastic, as always! I’m putting this on the menu for Saturday for sure.

Reply

Anjali @ The Picky Eater April 20, 2012 at 10:22 pm

Aw thanks so much Scott!! 🙂 Hope this turns out great for you this weekend!

Reply

Rachelle April 19, 2012 at 7:08 pm

Heart Brushetta

Reply

Anjali @ The Picky Eater April 20, 2012 at 10:23 pm

Seriously!! I could keep coming up with different topping combinations for it, and it never gets old. What’s your favorite topping combo for bruschetta?

Reply

Sarah @ RunningChickago April 20, 2012 at 1:11 pm

This bruschetta looks delicious! 🙂
Also, zeppoles? The best thing ever.

Reply

Anjali @ The Picky Eater April 20, 2012 at 10:24 pm

Thanks Sarah! And omg seriously – when we bit into those zeppoles, the chocolate oozed out and melted in our mouths – absolute heaven.

Reply

Claudia April 20, 2012 at 2:49 pm

I can live on this and if I didn’t have a husband who liked “meals” – I would! Simply scrumptious. Vancouver is on my radar. This year it was between Maine and Vancouver and Maine narrowly won. There’s always next year.

Reply

Anjali @ The Picky Eater April 20, 2012 at 10:27 pm

haha my husband is the same way. I served this with a light tomato soup, and he seemed pretty happy with that combination 🙂 I’ve actually never been to Maine – I’m sure it’s beautiful though! Maybe next year you’ll end up in Vancouver on vacation, and I’ll end up in Maine!

Reply

Holly C. April 26, 2012 at 5:23 pm

my husband is the same as Claudia’s he would not consider this a meal, I may try to sneak it by with the tomato soup. looks yummy, I could make this my lunch very easily. I also would add olives 🙂

Reply

Anjali @ The Picky Eater April 28, 2012 at 3:51 pm

Let me know if the tomato soup + these bruschetta is satisfying enough for your husband! Can’t wait to hear what he thinks. Oh and olives is a perfect addition 🙂

Reply

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