Charred White Bean Breakfast Pizza

breakfast pizza
Leyla Shamayeva, MS, RD
Total Time 10 min
Prep 5 min, Cook 5 min
Yield 1

This breakfast pizza is a good step towards a cholesterol-friendly diet. Between the whole wheat base, crunchy radishes, and creamy white beans, you get a whopping 12 grams of fiber (about 47 percent of your daily requirement) first thing in the morning.

Eating more fiber is one of the best diet tweaks you can make when working to lower your cholesterol. Why? It's been shown to help lower LDL levels (that's the "bad" cholesterol) and in turn protect your heart and lower risk of stroke, type 2 diabetes, and even obesity. As fiber travels through your digestive system, it binds with cholesterol molecules and helps carry them right out.

What does "eat more fiber" really mean though? You can read nutrition labels to choose foods that offer more of it and look up the grams of fiber in every whole food you eat. Or, you can take a simpler approach and aim to include more veggies, legumes, and unique whole grains in your meals (fiber is only found in plant-based foods!) to naturally increase your consumption—without overthinking it. A bit at every meal—even breakfast—adds up to help you meet your daily requirement.

Ingredients

  • 1/2 cup white beans
  • 1 medium whole wheat pita, split in half
  • 1/2 cup plain marinara sauce
  • leaves from 4 sprigs fresh thyme
  • 1/2 cup baby spinach leaves
  • 2 large radishes, sliced
  • 1/4 cup part-skim mozzarella cheese, shredded

Preparation

  1. Add white beans to a medium skillet and heat for 3 to 4 minutes, stirring a few times throughout. Remove and set aside when ready.
  2. Split the whole wheat pita in half, so that you end up with two circles. Spread about 1/4 cup marinara sauce on each and place in the hot skillet, marinara sauce side up. Heat for 2 to 3 minutes then remove.
  3. Sprinkle the thyme leaves evenly between the two halves, then the spinach, beans, and radishes. Sprinkle cheese on top.

    Ingredient Variations and Substitutions

    Regardless of the type of bean you use, you'll enjoy a good dose of soluble fiber (perfect for lowering cholesterol), filling protein, iron, and more. Black beans and chickpeas, for example, would make tasty swaps.

    The same applies for the leafy greens. If you have kale on hand, opt for that instead, or try a few basil leaves instead of thyme for a more classic Italian taste.

    Cooking and Serving Tips

    To save time you can use canned white beans. Just be sure to rinse them before eating to reduce the sodium content. A simple rinse could decrease the sodium by up to 40 percent!

    What should you do with the rest of the beans in the can? Save them for lunch or dinner. Use them up in portable tuna pockets, for example, to continue with the veggie-forward theme for the day.

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