Okay, gut health beginners, start here: this toast takes two ingredients most people already keep in the pantry, garlic and white beans, and turns them into a creamy spread that beats plain butter on flavor and fiber both. For more on why roasted garlic is so gut-friendly, see Garlic and Gut Health.
Ingredients
- 1 whole head garlic
- 1 tablespoon olive oil, plus more for drizzling
- 2 (15-ounce) cans cannellini beans, drained and rinsed
- 2 tablespoons tahini
- 1 tablespoon lemon juice
- 4 thick slices sourdough bread
- 2 cups baby arugula
- Flaky salt and red pepper flakes, to finish
Instructions
- Preheat the oven to 400°F. Slice the top off the garlic head, drizzle with olive oil, wrap in foil, and roast for 40 to 45 minutes, until soft and golden.
- Squeeze the roasted garlic cloves into a food processor with the white beans, tahini, lemon juice, and 1 tablespoon olive oil.
- Blend until smooth, adding a splash of water if needed, and season with salt.
- Toast the sourdough slices until golden and crisp.
- Spread the bean mixture generously on each slice, top with arugula, and finish with a drizzle of olive oil, flaky salt, and red pepper flakes.
Nutrition Facts (per serving)
| Calories | 290 |
| Total fat | 9g |
| Total carbohydrates | 41g |
| Dietary fiber | 9g |
| Protein | 13g |
| Sodium | 480mg |
Why This Is Good for Your Gut
Cannellini beans deliver galacto-oligosaccharides and resistant starch, prebiotic fibers that specifically feed Bifidobacterium populations in the colon. Roasted garlic contributes inulin, a fructan fiber that supports the same bacteria, and mellows considerably once cooked, which makes it far gentler on sensitive stomachs than raw garlic.
Avocado toast can sit this one out.
This recipe is for informational purposes only and is not a substitute for professional dietary advice.
