This is a very fast and healthy dish for lunch or a dinner if your in a rush to go somewhere. It’s a good choice for vegetarians, diabetics and anyone who wants good for you food. It’s great in the colder months when we all want something more substantial than the light salads of summer.
MAKES: 6 servings
INGREDIENTS:
- 1 tablespoon olive oil
- 1 medium onion, diced fine
- 2 teaspoons garlic, minced
- 1/2 teaspoon red pepper flakes (more if you like things hot!)
- 2 (15 ounce) cans great northern beans, drained but not rinsed
- 2 teaspoons parsley, fresh and finely chopped
- 1 teaspoon dried Italian herbs
- 1/2 tablespoon kosher salt
- 1 teaspoon ground black pepper
- 6 slices good quality whole wheat bread, toasted
- 1 cup shredded Cheddar or Colby cheese (more if you like)
DIRECTIONS:
- In a large pan, heat the oil over medium heat.
- Add the garlic, onion, and red pepper flakes and saute for 2-3 minutes on medium until slightly soft.
- Add the beans, parsley, rosemary, salt, and pepper.
- Increase heat to medium high and cook for about 3-4 minutes.
- While they are cooking, mash about half of the beans with a fork until they reach the consistency that you prefer.
- While beans are cooking toast the bread slices and have ready.
- When beans are ready place them onto the toast slices and immediately top with the shredded cheese.
- If you would like, you can garnish with some additional olive oil and ground pepper.
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