This recipe is a “follow-up” from my Garlicky Smashed Peas on Toast recipe. It is equally delicious, super easy to make, and absolutely nourishing – filled with fiber, and protein. We are pairing these Garlicky Smashed White Beans on Toast with deliciously cooked miso mushrooms.
The umami flavor on this dish is superb!! It is a great way to start your day either into an easy breakfast. Or, a little bit later and more elaborate for a brunch (or even easy lunch). It also tastes really nice the next day, simply served cold.
This dish is also super versatile. You could add some mozzarella, some chopped herbs, feta, or a poached egg would likely be really nice as well. I love versatile easy dishes that come together in minutes yet provide us great flavor. I am sure you will enjoy this one too!
Why are these Garlicky Smashed White Beans on Toast Good For You?
Mushrooms
Mushrooms have been around for ages. This food is known as a source of strength and healing in the Greek methodology, and used as a medicinal food in Chinese medicine. Technically a fungi with loads of bioactive compounds in mushrooms, this food is a great addition to your diet! Some mushrooms can provide quite a meaty flavor, some provide more of a bit of earthy, lighter flavor. Altogether – as with all types of vegetables as well, variety is key and adds different nutrients to your diet. Mushrooms contain selenium, vitamin B6, riboflavin, potassium, and zinc. Potassium is great for muscle contracting, fluid balance, and regulating blood pressure.
Mushrooms are a great contribution to both from your immunity and overall health. The antioxidants in the mushrooms (coupled with the zinc contained in them) is a great contributor to that. In addition, mushrooms also activate factors that boost your immune system naturally and, thereby, also protect you against future infections. Mushrooms are also great for your heart health. Both the potassium, and selenium, are protective for your cardiovascular system, and reduce your risk of heart disease. Last but not least, I want to highlight that mushrooms may protect your brain against mild cognitive impairment in elderly people. Whereas research in this area is still developing, scientists assume that it may be due to the high antioxidant content found in mushrooms. Altogether – not too bad for a small little fungi! So, butter up the mushroom cup 😉.
How can I adjust these Garlicky Smashed White Beans on Toast recipe to my dietary requirements?
This recipe is vegetarian, vegan, dairy-free, gluten-free, and nut-free. Due to the beans used, it is, sadly, not suitable for the paleo lifestyle. Please be aware of your dietary requirements when adding potential toppings.
Similar Recipes on the Blog
There are some awesome mushroom options on the blog. Be sure to also check out the following recipes:
- Vegan Mushroom Risotto
- Sticky Mushroom Walnut Tacos
- Creamy Mushroom and Leek Pasta
- Vegan Grilled Kebab Skewers
- Rustic Mushroom Bruschetta
And that is it for this week! I hope you enjoy these delicious Garlicky Smashed White Beans on Toast with some awesome miso mushrooms. As always, please let me know how you are liking the recipe by either commenting below, and/or rating the recipe. I love hearing from you!! This recipe was inspired by my Garlicky Smashed Peas on Toast.
Garlicky Smashed White Beans on Toast
Course: Breakfast, BrunchCuisine: Savory breakfastDifficulty: Easy2
servings5
minutes15
minutesThese Garlicky Smashed White Beans on Toast make a super quick and versatile breakfast, brunch or lunch. Top to your hearts content. Enjoy!!
Ingredients
- For the garlicky smashed white beans
4 4 garlic cloves
1 1 tin white beans
1 tbsp 1 olive oil
1 1 lemon, juiced
Salt and pepper to taste
5 slices 5 bread – of your dietary choice (gluten-free)
- For the miso mushrooms
1 tbsp 1 olive oil
250 gr. 250 button mushrooms
1 tsp 1 miso paste
Pepper to taste
How to
- For the garlicky smashed white beans
- Peal the garlic cloves and either chop finely or use a garlic grater. Heat a pan over medium heat, add the olive oil and garlic and cook with a pinch of salt until translucent. Drain the white beans and add along. Stir and then smash, smash, smash to your hearts content. Stir through the lemon juice and a bit more olive oil, and season with salt and pepper
- For the miso mushrooms
- Wash and thinly chop the mushrooms. Heat a pan over high heat and add the olive oil. Add the mushrooms and pepper in order for the mushrooms to lose their water content. Mix in the miso, let the water reduce completely and take off heat
- To serve
- Toast the bread, add the garlicky smashed white beans on top and then top with the mushrooms. This recipe will also likely be nice with some mozzarella, a poached egg, parsley, and/or more lemon juice squeezed on top. Enjoy!!
