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Bruschetta with Butter Bean Dip and Oven Roasted Tomato

Bruschetta with Butter Bean Dip and Oven Roasted Tomato

Tips: Lycopene is a phyto-chemical found in tomatoes. It is the red pigment in ripe tomatoes and is a particularly effective antioxidant that decreases the risk of prostate cancer and possibly breast. Tomatoes contain a good source of vitamin C. Vitamin C is vital in the production of collagen, an elastic fibre present in connective tissue of skin, bone, teeth, gums and cartilage. Choose tomatoes that are bright in colour and firm to touch. Avoid bruised or very green tomatoes. Tomatoes are available in plentiful supply all year round.

ingredients

Preparation

minutes

4 Roma tomatoes, quartered
2 tablespoons olive oil
¼ teaspoon salt
1 tablespoon chopped fresh oregano
1 onion, finely chopped
2 cloves garlic, chopped
¼ teaspoon ground coriander
½ teaspoon turmeric
1 teaspoon cumin seeds
1 cup canned butter beans, rinsed and drained
125g low-fat cottage cheese
8 slices Italian bread, toasted (ciabatta)
Oregano leaves to garnish

how to

Cooking

minutes

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, 180C, for 35 minutes.
In a saucepan, heat remaining oil and sauté onion and garlic. Add spices and cook, stirring, until aromatic.
In a food processor, blend butter beans, spice mixture and cottage cheese until smooth.
Spread the bean mixture over the toasted ciabatta. Top with roast tomatoes and sprinkle with oregano.

per serve

Serves

people

940 kilojoules (225 calories), Protein 12g, Fat 11g, Saturated Fat 1g, Carbohydrate 19g, Total Sugars 4.3g, Sodium 230mg, Potassium 430mg, Calcium 60mg, Iron 1.4mg, Fibre 4g.