Smashed White Bean Toast with Lemon
11 min 1 serving 355 kcal · 16 g proteinLevel: Beginner
The nutritionist's note
A grain + legume pairing that completes the essential amino acid profile. The vitamin C from the lemon markedly improves absorption of the non-heme iron in the beans.
Ingredients
1 serving
- whole-grain bread1 slice · 40 g
- cooked white beans130 g
- lemon juice10 ml
- olive oil7 g
- rocket20 g
Method
- 1
Toast the slice of whole-grain bread.
- 2
Roughly mash the white beans with a fork.
- 3
Stir in the lemon juice, olive oil, salt and pepper.
- 4
Spread on the toast and top with the rocket.
Nutrition facts
per serving
| Energy | 355 kcal |
|---|---|
| Protein | 16 g |
| Carbohydrates | 44 g |
| Fat | 9.5 g |
| Fibre | 12 g |
| Iron | 4.2 mg |
| Vitamin B12 | 0 µg |
Potential allergens
- gluten
- legumes
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