This toast is a tribute to the flavors of the Mediterranean, combining the smoky sweetness of roasted peppers with the tangy, briny touch of anchovies. The key to this recipe is its "veganesa", a light, egg-free alternative to traditional mayonnaise that adds creaminess without the cholesterol. It’s a bite rich in Omega-3 and antioxidants. By seasoning it with Bonsalt, we bring out the nuances of the pepper and fish without adding sodium, making it an excellent option for enjoying a gourmet appetizer while taking care of your arterial health.
Estimated time: 20 minutes (if the peppers are already roasted)
Difficulty: ⭐
Servings: 4 people
Ingredients
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4 slices of wholemeal or sourdough bread
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2 large roasted red peppers (in strips)
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8-12 high-quality anchovies in vinegar
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1 garlic clove (to rub the bread)
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1 teaspoon of Bonsalt 0%
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Extra virgin olive oil (EVOO)
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Chopped fresh chives
For the veganesa:
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100ml soy drink (unsweetened and at room temperature)
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200ml sunflower oil or mild EVOO
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A splash of lemon juice or apple cider vinegar
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A pinch of Bonsalt 0%
Nutritional Analysis and Total Macros
A balanced toast with high-quality fats. Here is the breakdown per serving:
| Category | Nutrient / Component | Amount (per serving) | Benefit and Source |
| Macronutrients | Protein | 9.5g | Blue fish (Omega-3) |
| Healthy Fats | 14.2g | Oleic acid and vegetable fats | |
| Carbohydrates | 22.5g | Slow-release energy (wholemeal bread) | |
| Key Minerals | Potassium (Bonsalt) | 410mg | Muscle and nerve health |
| Sodium (Bonsalt 0%) | 0.0mg* | Blood pressure control (*from seasoning) | |
| Vitamins and Other | Lycopene and Vitamin C | High | Antioxidants (peppers) |
| Total Calories | 245 kcal | Nutritious, heart-healthy snack |
Professional Step-by-Step Preparation
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Preparing the veganesa: In a blender jug, pour in the soy drink and the oil. Place the blender at the bottom and start blending without moving it until the mixture emulsifies. When it thickens, add the lemon and a pinch of Bonsalt 0%. Move it up and down until it is firm. Set aside in the fridge.
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Toasting the bread: Toast the bread slices until crisp. While they are still hot, lightly rub the garlic clove over the surface to flavor it.
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Pepper base: Season the roasted pepper strips with the teaspoon of Bonsalt 0% and a drizzle of EVOO. Spread them generously over the toasts.
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Assembly: Place 2 or 3 anchovies in vinegar on top of the peppers.
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Creamy touch: Add a tablespoon of veganesa on each toast. You can use a piping bag for a more polished finish.
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Serving: Garnish with chopped fresh chives and a touch of black pepper if desired.
Nutritionist Tips
This toast is an extraordinary source of lycopene, an antioxidant found in peppers that protects prostate and heart health. By using Bonsalt 0%, we offset the sodium that preserves like anchovies usually contain, maintaining an optimal mineral balance. The veganesa, since it contains no egg, is a lighter and safer option at high temperatures, ideal for a healthy lunch.
It’s the perfect recipe for enjoying a sophisticated and healthy bite with friends or family!
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