MediterraneanSalad

Tomato Bean Bread Toss

A ten-minute panzanella-like toss of toasted wholemeal bread, juicy tomato, white beans, cucumber, basil and a creamy bean dressing.

Eat nowLightContains gluten
Hands-on10 minTotal time11 minEnergy680 kcalProtein42g
Recipe details
Easy-going

Equipment: Hob, Grater

Keep chilled after cooking

Tomato Bean Bread Toss
Servings1 standard portionAdjust

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Standard portions

About 700 kcal per adult reference portion

Making 1 standard portion. Ingredients, instructions and Cooking Mode update together.

Doubling up barely adds effort and covers another mealtime.

Ingredients

Beans

Salad

Bean dressing

Finish

Now we make

Method

Do the night before

  1. 1
    Defrost 230g cooked white beans overnight in the fridge if using frozen

These steps sit outside the cooking-day clock.

10 min hands-on 11 min altogether
  1. 2
    Cut 200g tomato into rough chunks, season with 1 pinch salt in the serving bowl and leave for 5 minutes so the juices collect underneath
    πŸ– 1 minπŸ’€ 5 min unattended
  2. 3
    Meanwhile, tear 110g wholemeal bread from a small loaf into craggy bite-sized pieces and toast them in a dry wide pan for 4 minutes until the projecting edges are dark and crisp. Keep one quarter aside
    πŸ– 4 min
  3. 4
    Mash roughly one third of white beans into the tomato juices with finely grated 1 clove garlic, 15ml red wine vinegar, 5ml olive oil and 15g nutritional yeast. Fold in the remaining whole beans
    πŸ– 2 min
  4. 5
    Cut 100g cucumber into small chunks and tear 10g basil. Fold both through the bowl with 30g rocket and the warm toasted bread, turning only until the rough bean dressing catches on the surfaces
    πŸ– 2 min
  5. 6
    Pile the bread toss loosely rather than pressing it flat, then finish with 10g pumpkin seeds and the reserved dry bread pieces. Eat straight away while some bread has juicy edges and some still cracks
    πŸ– 1 min

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Nutrition details

Nutrition is shown for one standard portion, not the whole batch selected above.

Explore full nutrition

Nutrition summary

At a glance

Higher inSeleniumFibrePhosphorus
Lower inVitamin AVitamin ECalcium

Calories

680kcal

32%
Top contributors
Wholemeal Bread Β· 35%White Beans Β· 34%Pumpkin Seeds Β· 9%
25% cal

Protein

42.5g

67%
Top contributors
White Beans Β· 45%Wholemeal Bread Β· 23%Nutritional Yeast Β· 16%
54% cal

Carbs

92.1g

Top contributors
White Beans Β· 46%Wholemeal Bread Β· 38%Tomato Β· 6%
21% cal

Fat

15.7g

22%
Top contributors
Pumpkin Seeds Β· 31%Olive Oil Β· 29%Wholemeal Bread Β· 21%

Small numbers, big impact

Everyday essentials

Fibre39.50g
134%
Top contributors
White Beans Β· 61%Wholemeal Bread Β· 19%Nutritional Yeast Β· 9%
Vitamin B122.40ΞΌg
100%
Top contributors
Nutritional Yeast Β· 100%
Vitamin D0.00ΞΌg
0%
Iodine0.00ΞΌg
0%
Iron11.36mg
63%
Top contributors
White Beans Β· 48%Wholemeal Bread Β· 25%Pumpkin Seeds Β· 8%
Zinc6.03mg
55%
Top contributors
White Beans Β· 39%Wholemeal Bread Β· 34%Pumpkin Seeds Β· 13%
Calcium300.42mg
30%
Top contributors
White Beans Β· 53%Rocket Β· 16%Wholemeal Bread Β· 10%

Nutrients food alone won't reliably cover

These three are commonly under-consumed across all diets, not just plant-based ones - the difference is mainly B12, which has no whole plant food source at all.

  • Vitamin B12: is absent from whole plant foods entirely - the number above only reflects fortified ingredients (nutritional yeast, fortified soy milk). A reliable B12 supplement or fortified source is the standard recommendation for a fully plant-based diet, regardless of what any single day's total shows.
  • Omega-3 (EPA/DHA): most people fall short here regardless of diet - the typical omnivore diet doesn't include much oily fish either. This app only tracks ALA, the plant form (flax, walnuts, hemp, chia). The body converts some ALA to EPA and very little to DHA - the forms most directly used by the brain, eyes and heart - and that conversion is inefficient. An algae-oil supplement is the usual plant-based way to get EPA/DHA directly; it won't show up as an ingredient in any recipe here.
  • Vitamin D: deficiency is widespread across all diets, not just plant-based ones - it's mostly absent from whole plant foods here, and even the fortified soy milk and yogurt tracked don't cover the full target from food alone. Reasonable sun exposure or a D2/D3 supplement is the standard recommendation.

Not medical advice - if you're eating fully plant-based long-term, it's worth a conversation with a GP or dietitian, and a blood test is the reliable way to check where you actually stand.

See the full supplement guide (incl. creatine) β†’
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