Tasty vegan bruschetta with North African influence that is simple to make and packed with nutrients and antioxidants.
This is a wonderful and simple version of an Italian bruschetta classic that should make it into every foodie’s repertoire. The original bruschetta is full of intense juicy sweet baby tomatoes packed with flavour married with sweet and zingy red onion and garlic top a classic crunchy Italian toast. Sounds pretty good as it is and with good reason. Not only does this staple adorn menus up and down the country the ingredients are exceptionally healthy.
Vegan bruschetta with Moroccan spices
Here in this 100% plant-based (vegan) and totally delicious warm bruschetta version we have used the whole of the Mediterranean and especially North Africa for our influence.
We have added more vegetables to give you more of your five-a-day and we’ve introduced an absolute powerhouse of spices with sumac. This bright red fruit which is dried and powdered and used across North Africa and the Middle East adds a warmth that is slightly tart, fruity and floral but the health benefits are amazing. This spice may very well sit on the thrown over all the herbs and spices for its antioxidant levels which help prevent against not only cancers but heart disease and osteoarthritis.
Vegan bruschetta recipe with sumac
Sumac in this healthy, warm, vegan bruschetta goes perfectly alongside the sweet and intense tomatoes which are also phenomenally healthy as they are full of lycopene which is also antioxidant shown to prevent cancers. Furthermore, the red onions which contain twice as many antioxidants as any other form of onion make them an important part of any anti-inflammatory diet.
Last but not least, the garlic which many people will know has been used over the ages as a defense against colds but recent studies have indicated a link between daily consumption and the prevention of stomach and colorectal cancers as well as strengthening our immune system.
Checkout not only the bruschetta but also the dressing which incorporates a dose of velvety spinach and cholesterol-busting cider vinegar to coat the vegetables and use it poured over a salad or drizzled on middle eastern mezzes such as babaganoush or hummus. Add a healthy kick to your grilled vegetables (which by the way helps bring out the nutrients which are another reason to prepare this bruschetta) and enjoy.
Bon Appétit, Buon Appetito and Besseha.
Other healthy toast recipes you’ll love
EASY GREEN BRUSCHETTA RECIPE
MUSHROOMS ON TOAST RECIPE (EASY + VEGAN)
EASY AVOCADO & CHICKPEA TOAST
Have you made this healthy vegan bruschetta with red lentils?
We’d love to see your food creations! Please leave a comment below, share or tag using @anticancerkitchen on Instagram and hashtag it #anticancerkitchen.
Ingredients
- 250g of mixed baby tomatoes
- ½ a courgette chopped
- 1 red onion chopped
- A few leaves of fresh basil
- 4 slices of toasted ciabatta or panini
- 1 tablespoon of olive oil
- 2 tablespoons of cider vinegar
- 1 teaspoon of soy sauce
- ½ a garlic clove peeled and crushed
- 1 teaspoon of cumin
- 1 teaspoon of sumac
- 1 teaspoon of dried mint
- 40g of fresh spinach leaves
Instructions
Mix the tomatoes, onion and courgette together and lightly coat in olive oil, spread out on a roasting tray and place under a very hot (300°C / 572°F) grill for 10 minutes. Adjust cooking times for if your grill doesn’t go that high.
For the dressing mix, 1 tablespoon of olive oil, 2 tablespoons of cider vinegar, 1 teaspoon of soy sauce, ½ a garlic clove peeled and crushed, 1 teaspoon of cumin, 1 teaspoon of sumac, 1 teaspoon of dried mint, 40g of fresh spinach leaves all together and use a blender to blitz until smooth.
Stir the dressing through the vegetables and serve on the toasted ciabatta or panini and garnish with fresh basil leaves.
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