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BEANS ON TOAST. It's a thing for sure, although I am only just starting to get on the train. This one is inspired by Mediterranean cuisine and has some of my favorite pantry items mixed in, like capers, olives, sundried tomatoes, and chili onion crunch. To elevate the whole dish, I put some preserved lemons on top. We just made them from Gjelina's cookbook.

Mediterranean cuisine is a diverse cuisine and is always inspiring me. I's characterized by the use of fresh, wholesome ingredients such as vegetables, fruits, legumes, whole grains, nuts, seeds, fish, and olive oil.

Here are some common ingredients used in Mediterranean-style cooking in case you're looking for some additional inspiration:

  1. Vegetables: Tomatoes, peppers, eggplants, zucchini, onions, garlic, and artichokes.

  2. Fruits: Olives, lemons, oranges, and figs.

  3. Legumes: Chickpeas, lentils, and beans.

  4. Grains: Couscous, bulgur, rice, and pasta.

  5. Nuts and seeds: Almonds, walnuts, pine nuts, and sesame seeds.

  6. Dairy products: Feta cheese, yogurt, and labneh.

  7. Herbs and spices: Oregano, basil, thyme, parsley, rosemary, and cumin.

  8. Seafood: Fish, shrimp, and calamari.

  9. Meat: Lamb, beef, and chicken.

  10. Olive oil: This is a staple ingredient in Mediterranean cuisine and is used for cooking, dressing salads, and dipping bread.

These ingredients are often combined in simple yet delicious ways to create flavorful and nutritious meals that are typical of the Mediterranean diet.

Mediterranean-inspired chickpeas on toast w/ olives, sundried tomatoes, capers, parsley, preserved lemon, chili onion crunch

Makes two toasts:


1-15oz chickpeas

2 tbsp chopped kalamata olives

1 tbsp chopped capers

1.5 tbsp chopped sun-dried tomatoes in oil, plus 1-2 tbsp of the oil

1 clove garlic, pressed or minced

Black pepper

2-3 tbsp chopped fresh parsley


2 toasted pieces of bread drizzled with olive oil, S&P

Sliced Preserved lemons (could also use pickled red onion or lemon zest and juice)

Chili onion crunch to drizzle

Add the chickpeas, olives, capers, sun-dried tomatoes, oil, garlic, black pepper & parsley to a bowl, mix well, and mash the chickpeas with the back of a spoon.

Layer on top of toast, and garnish with preserved lemon, parsley, & chili onion crunch. Enjoy!

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