Swiss Chard and Cannellini Bean Bruschetta

Very Healthy
Health score
61%
Swiss Chard and Cannellini Bean Bruschetta
22 min.
6
77kcal

Suggestions


Looking for a healthy and flavorful appetizer to impress your guests? Swiss Chard and Cannellini Bean Bruschetta is the perfect dish! This vibrant, nutritious twist on the classic bruschetta features toasted slices of Italian or French bread, topped with a delicious blend of creamy cannellini beans, fresh Swiss chard, and a hint of aromatic herbs. The combination of olive oil, garlic, and tangy balsamic vinegar adds depth to every bite, while a sprinkle of Parmigiano-Reggiano cheese brings an irresistible savory finish.

Ready in just 22 minutes and packed with healthy ingredients, this dish is a delightful choice for anyone looking for a light yet satisfying starter or snack. With just 77 calories per serving, it’s a guilt-free indulgence that is perfect for those watching their calorie intake. The nutritional balance of protein, healthy fats, and carbs makes it a great addition to any meal, whether you're entertaining friends or simply enjoying a tasty treat on your own.

Not only does this Swiss Chard and Cannellini Bean Bruschetta deliver incredible flavors, but it also brings a burst of color and freshness to your table. It’s a great way to incorporate more vegetables and legumes into your diet while still savoring the comforting flavors of traditional Italian cuisine. Serve it at your next gathering and watch it disappear in no time!

Ingredients

  • teaspoons balsamic vinegar 
  • 0.3 teaspoon pepper black freshly ground
  • inch bread french italian cut
  • cup cannellini beans white canned rinsed drained
  • 0.1 teaspoon marjoram dried
  • 0.1 teaspoon thyme dried
  •  garlic clove 
  • tablespoon juice of lemon fresh
  • tablespoon olive oil divided
  • 0.1 teaspoon oregano dried
  • tablespoons parmesan fresh finely grated
  •  swiss chard trimmed thinly sliced

Equipment

  • food processor
  • frying pan
  • baking sheet
  • oven
  • broiler

Directions

  1. Preheat oven to 35
  2. Cut garlic clove in half. Coarsely chop 1 garlic half; set aside remaining half.
  3. Coat bread slices with cooking spray; place on a baking sheet.
  4. Bake at 350 for 5 minutes on each side.
  5. While bread bakes, place coarsely chopped garlic, beans, and next 5 ingredients in a food processor.
  6. Add 1 tablespoon olive oil; process until smooth.
  7. Heat remaining 2 teaspoons oil in a large nonstick skillet over medium-high heat.
  8. Add Swiss chard; saut 30 seconds or just until wilted.
  9. Remove from heat; toss with balsamic vinegar.
  10. Preheat broiler.
  11. Rub 1 side of each toasted bread slice with reserved cut side of garlic. Top with 1 tablespoon bean pure and a heaping tablespoon of Swiss chard.
  12. Sprinkle evenly with cheese. Broil 1 minute or until cheese melts.
  13. Bruschetta (broo-SKEH-tah), grilled garlic bread, becomes a healthy appetizer when topped with Swiss chard and beans.

Nutrition Facts

Calories77kcal
Protein19.02%
Fat33.77%
Carbs47.21%

Properties

Glycemic Index
44.28
Glycemic Load
2.38
Inflammation Score
-9
Nutrition Score
13.025217358023%

Flavonoids

Catechin
0.72mg
Eriodictyol
0.12mg
Hesperetin
0.36mg
Naringenin
0.03mg
Kaempferol
2.79mg
Myricetin
1.5mg
Quercetin
1.07mg

Nutrients percent of daily need

Calories:76.91kcal
3.85%
Fat:3.02g
4.64%
Saturated Fat:0.65g
4.03%
Carbohydrates:9.5g
3.17%
Net Carbohydrates:7.18g
2.61%
Sugar:1.02g
1.13%
Cholesterol:1.13mg
0.38%
Sodium:137.02mg
5.96%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.82g
7.65%
Vitamin K:401.53µg
382.41%
Vitamin A:2951.04IU
59.02%
Vitamin C:15.54mg
18.83%
Manganese:0.37mg
18.5%
Magnesium:56.13mg
14.03%
Iron:1.9mg
10.57%
Vitamin E:1.5mg
9.99%
Potassium:328.99mg
9.4%
Fiber:2.32g
9.26%
Copper:0.16mg
8.07%
Calcium:70.58mg
7.06%
Folate:28µg
7%
Phosphorus:63.96mg
6.4%
Vitamin B6:0.08mg
4.05%
Zinc:0.58mg
3.85%
Vitamin B2:0.06mg
3.79%
Vitamin B1:0.06mg
3.71%
Selenium:1.73µg
2.47%
Vitamin B5:0.16mg
1.64%
Vitamin B3:0.31mg
1.55%
Source:My Recipes