WIP Brushetta with Canelloni Bean Spread and Roasted Veggies

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Nutritional Info
  • Servings Per Recipe: 2
  • Amount Per Serving
  • Calories: 233.7
  • Total Fat: 8.0 g
  • Cholesterol: 0.0 mg
  • Sodium: 409.2 mg
  • Total Carbs: 34.6 g
  • Dietary Fiber: 7.9 g
  • Protein: 9.1 g

View full nutritional breakdown of WIP Brushetta with Canelloni Bean Spread and Roasted Veggies calories by ingredient
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Introduction

This is a snack for an active adult.

It covers most of the main food groups, includes some protein, and a fair amount of fiber to help a person feel satisfied.
This is a snack for an active adult.

It covers most of the main food groups, includes some protein, and a fair amount of fiber to help a person feel satisfied.

Number of Servings: 2

Ingredients

    Software (refrigerator good):
    2/3 cups of chopped carrot
    1 cup sliced or diced bell pepper
    1 cup chopped broccoli
    1/2 cup diced tomatoes
    1 tbs of Vinegar (red-wine, balsamic, or cider will work)
    Fresh herbs if possible

    Firmware (pantry):
    2 thin slices of a hard whole wheat beget
    OR
    1 slice of whole wheat bread
    4 Cloves of Garlic
    1/4 cup raw cannelloni beans, soaked in 1 cup of water overnight
    OR
    1/2 cup of caned cannelloni beans, drained.
    1 tbs Light Olive Oil (Canola can be substituted, but NOT Extra Virgin Olive Oil)
    Dry herbs if fresh is not possible.
    1/2 tsp Morton Lite Salt Mixture

    Hardware:
    Toaster Oven OR Broiler
    Oven
    Wire Rack to toast bread on
    Sheet pan
    Wire Rack that fits sheet pan
    Stick Blender OR food processor OR blender
    Large Mixing Bowl
    Spoon
    Whisk
    Colander OR Wire Mesh Strainer

Tips

Instead of making two servings, it can be made into one and a slice of meat and cheese can be added on top to make an open faced sandwich. With the addition of a serving of fruit it becomes a complete meal.

This is proportioned for an active individual. Changing the type of bread and reducing the olive oil a little can reduce the over all calories of the snack. Additionally, for some, with the addition of a slice of dairy, meat, and some fruit makes a complete meal proportional to their dietary needs.

Any combinations of veggies can be used; zucchini is a veggie that many people love and can be added, or replace another veggie. Avoid leafy veggies for roasting as they are likely to burn.

The four cloves of garlic can be replaced with four cloves of roasted garlic; or an equivalent amount of chopped garlic. Roasted garlic will taste better.


Directions

Boil the Beans till very soft and they lose their nutty crunch. Then drain and let cool in a colander or wire strainer, reserving the cooking liquid.
OR
Drain one can of Cannelloni beans

Preheat your oven to 400F

Whisk together 1 tsp of olive oil with 2 tsp of vinegar, 1/4 tsp of Morton Lite Salt Mixture in a large bowl till an emulsion forms and you have a vinaigrette.

Coat the carrots, broccoli, and bell peppers in the newly formed vinaigrette; tossing to evenly coat.

Place Vegetables on a wire mesh rack, and place that into a backing sheet. Maker sure the vegetables are spread evenly, one layer of veggies deep. Conversely this can be done on a flats baking sheet too.

Roast in the preheated oven until thoroughly golden brown and the veggies have given up some moisture. Remove and let cool on the rack it was cooked on.

Lightly oil the bread with a thin coating and broil in a toaster oven or under the broiler till it just starts to take on a good brown color. Then leave in at the lowest possible heat till the bread dries to a crispy texture.

Bled the beans with the remaining oil, Lite Salt Mixture, any dry herbs used, and garlic with a hand blender or in a food processor or blender till you have a smooth and creamy emulsion. If the mixture is too thick and dry to blend well, add small amounts of the reserved bean liquid till you have a blendable mixture.

Take the bread, spread the bean mixture on it, top with the roasted veggies, and then any fresh herbs used and serve.

Serving Size: Makes Two servings

Number of Servings: 2

Recipe submitted by SparkPeople user MESSMAN10.

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