Bruschetta with Butter Bean Dip

Bruschetta with Butter Bean Dip
  • 15 minutes preparation
  • 35 minutes cooking
  • easy difficulty
  • 8 serves

Ingredients

  • 4 Roma tomatoes, quartered
  • 2 tablespoons olive oil
  • 1/4 teaspoon salt
  • 1 tablespoon chopped fresh oregano
  • 1 onion, finely chopped
  • 2 cloves garlic, chopped
  • 1/4 teaspoon ground coriander
  • 1/2 teaspoon turmeric
  • 1 teaspoon cumin seeds
  • 1 cup canned butter beans, rinsed and drained
  • 125g low-fat cottage cheese
  • 8 slices Italian (bruschetta) bread, toasted
  • oregano leaves to garnish

Method

  1. Place tomatoes on a baking tray, cut side up, and brush with half the oil. Sprinkle with salt and oregano and roast in a moderate oven, 180°C, for 35 minutes.
  2. In a saucepan, heat remaining oil and sauté onion and garlic. Add spices and cook, stirring, until aromatic.
  3. In a food processor, blend butter beans, spice mixture and cottage cheese until smooth.
  4. Spread the bean mixture over the toasted bruschetta. Top with roast tomatoes and sprinkle with oregano.

Tips

  • Ripe tomatoes are high in lycopene, an effective antioxidant that decreases the risk of prostate cancer and possibly breast, lung and stomach cancer. It has also been linked to protecting the skin from the sun's damaging ultra-violet rays.
  • Choose tomatoes that are bright in colour and firm to touch. Avoid bruised or very green tomatoes.

Nutritional Information

Per Serve

Kilojoules 940 kJ

Calories 225 cal

Protein 12 g

Total fat 11 g

Carbohydrate 19 g

Sodium 190 mg

Potassium 535 mg

Calcium 130 mg

Iron 2.2 mg

Fibre 5 g

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