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Tuscan Garlic and White Bean Toast with Wilted Greens

Tuscan Garlic and White Bean Toast with Wilted Greens

Lunch
Prep Time
15min
Cook Time
10min
Servings
2
Calories
430
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Chef's Note

By mincing the garlic first and letting it rest while you prep the kale and tomatoes, you seamlessly integrate the 10-minute rule into your cooking flow. This ensures maximum allicin synthesis before heat is applied, giving you all the nutritional benefits discussed in the blog post!

Tags
Garlic
Healthy
Vegan
Vegetarian
Quick Lunch
Mediterranean
High Fiber
Plant-Based
Ingredients

  • 4 large cloves Fresh garlic cloves

  • 2 tbsp Extra virgin olive oil

  • 2 thick slices Sourdough bread

  • 1 can (15 oz) Cannellini beans (rinsed and drained)

  • 1 cup Cherry tomatoes (halved)

  • 2 cups Lacinato kale (stems removed, chopped)

  • 2 tbsp Vegetable broth

  • 1 tbsp Fresh lemon juice

  • 1/4 tsp Red pepper flakes

  • to taste Salt and freshly ground black pepper

Instructions
  • 1

    Mince or crush the garlic cloves first. Leave the minced garlic undisturbed on your cutting board for a full 10 minutes to allow the alliinase enzyme to synthesize heat-stable allicin.

  • 2

    While the garlic rests, prepare the remaining ingredients: halve the cherry tomatoes, chop the kale, and rinse the cannellini beans.

  • 3

    Drizzle a tiny amount of olive oil onto both sides of the sourdough slices. Toast them in a dry skillet over medium-high heat until golden brown on both sides, about 2 minutes per side. Set aside on serving plates.

  • 4

    In the same skillet, heat the remaining olive oil over medium heat. Add the rested garlic and red pepper flakes, sautéing for about 1 minute until fragrant, making sure not to let the garlic brown.

  • 5

    Add the halved cherry tomatoes to the skillet and cook for 2 to 3 minutes, stirring occasionally, until they start to soften and release their juices.

  • 6

    Stir in the cannellini beans, chopped kale, and vegetable broth. Cook for 3 to 4 minutes, tossing frequently, until the kale is tender and wilted, and the beans are warmed through.

  • 7

    Remove the skillet from the heat. Stir in the fresh lemon juice, and season with salt and black pepper to taste.

  • 8

    Spoon the warm garlicky bean and kale mixture generously over the toasted sourdough slices and serve immediately.

Nutrition Information (per serving)
430
Calories
15g
Protein
58g
Carbs
16g
Fat
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