White beans (cannellini, canned, drained): 100g (1/2 cup), Whole grain bread: 60g (2 slices), Avocado: 50g (1/2 small), Lemon juice: 5ml (1 tsp), Garlic: 3g (1 clove, minced), Red pepper flakes: 1g (1/4 tsp), Microgreens or sprouts: 10g (1/4 cup), Cherry tomatoes: 50g (1/4 cup, halved), Olive oil: 5ml (1 tsp), Fresh herbs (basil or cilantro): 5g (1 tbsp, chopped), Salt: 1g (1/4 tsp), Black pepper: 1g (1/4 tsp)
1. Toast 60g whole grain bread until golden brown. 2. In a small bowl, mash 100g white beans with 5ml olive oil, 3g minced garlic, 1g salt, and 1g black pepper. 3. In another small bowl, mash 50g avocado with 5ml lemon juice and a pinch of salt. 4. Spread the mashed white bean mixture evenly over the toast slices. 5. Top with the mashed avocado. 6. Sprinkle with 1g red pepper flakes. 7. Top with 50g halved cherry tomatoes and 10g microgreens or sprouts. 8. Garnish with 5g chopped fresh herbs before serving.
