Recipes · Italian · Appetizers
Bruschetta
One serving has 308 kcal and 7 g protein, and at least a fifth of a woman's daily need of thiamin (35%), vitamin K (33%), manganese (28%), niacin (23%) and selenium (20%). Ready in 15 minutes.
- Preparation: 10 min
- Cooking: 5 min
- Makes: 1 serving (162 g)
- Difficulty: Easy
- Diets: Vegan, Dairy-free
- Contains: gluten
Ingredients
- 60 g Bread, Italian
- 80 g Tomatoes, raw
- 3 g Garlic, raw
- 15 g Olive oil
- 3 g Basil, fresh
- 0.5 g Salt
- 0.2 g Black pepper
Method
- Toast or grill the bread slices until golden and crisp at the edges.
- While still warm, rub one side of each slice with the cut side of the garlic clove.
- Toss the diced tomato with the olive oil, torn basil, salt and pepper.
- Spoon the tomato mixture over the toasted bread just before serving so it stays crisp.
- Drizzle with a little more olive oil and serve immediately.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 308 kcal | 15% |
| Carbohydrates | 33.2 g | |
| Water | 103 mL | |
| Fiber | 2.4 g | 8% |
| Protein | 6.7 g | 14% |
| Tryptophan | 0.01 g | |
| Threonine | 0.03 g | |
| Isoleucine | 0.02 g | |
| Leucine | 0.04 g | |
| Lysine | 0.03 g | |
| Methionine | 0.01 g | |
| Cystine | 0.01 g | |
| Phenylalanine | 0.03 g | |
| Tyrosine | 0.02 g | |
| Valine | 0.03 g | |
| Histidine | 0.02 g | |
| Fat | 16.8 g | |
| Monounsaturated | 11.3 g | |
| Polyunsaturated | 2.5 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.2 g | |
| Saturated | 2.4 g | |
| Trans-Fats | 0.01 g | |
| Cholesterol | 0 mg | |
| Calcium | 82.9 mg | 8% |
| Copper | 0.14 mg | 16% |
| Iron | 2.5 mg | 14% |
| Magnesium | 27.4 mg | 9% |
| Manganese | 0.5 mg | 28% |
| Phosphorus | 82.8 mg | 12% |
| Potassium | 288 mg | 6% |
| Selenium | 10.8 µg | 20% |
| Sodium | 570 mg | |
| Zinc | 0.67 mg | 8% |
| Thiamin (vitamin B1) | 0.39 mg | 35% |
| Riboflavin (vitamin B2) | 0.21 mg | 19% |
| Niacin (vitamin B3) | 3.3 mg | 23% |
| Pantothenic acid (vitamin B5) | 0.32 mg | 6% |
| Pyridoxine (vitamin B6) | 0.17 mg | 13% |
| Folate (vitamin B9) | 75.4 µg | 19% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 15.2 mg | 4% |
| Vitamin A | 41.6 µg | 6% |
| Vitamin C | 12.4 mg | 17% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 2.8 mg | 19% |
| Vitamin K | 30 µg | 33% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.1 kg CO2e a serving: lower than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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