Easy Beans on Toast
Not only is this beans on toast recipe a classic English breakfast recipe, but it also only required 5 ingredients and 10 minutes to prepare! Enjoy it as a high-protein, fibre-rich start to your day.
- Suitable for diets:
- Dairy-Free
- Heart-Healthy
- High-Fiber
- High-Protein
- Nut-Free
- Soy-Free
- Vegetarian
Why Diabetes Friendly?
- High Fibre Content: Whole grain bread and white beans provide significant fibre, which helps manage blood sugar levels.
- Low Glycemic Index: Both the beans and whole grain bread have a low glycemic index, preventing rapid spikes in blood sugar.
- No Added Sugar: The tomato sauce used has no added sugar, making it suitable for a diabetes-friendly diet.
- Balanced Macronutrients: The recipe offers a good balance of protein, healthy carbs, and minimal fats.
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Equipment
- saucepan
Ingredients
- white beans (canned, rinsed and drained) 15 oz
- tomato sauce (no salt or sugar added) ½ cup
- balsamic vinegar 1 tsp
- paprika ½ tsp
- bread (whole grain ) 2 slices
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Cooking Tips
- Use Low-Sodium Beans: To reduce sodium intake, opt for low-sodium or no-salt-added beans.
- Customize Spices: Feel free to add more spices or herbs like thyme or rosemary for additional flavour.
- Gluten-Free Option: Substitute whole grain bread with a gluten-free bread if needed.
- Add Greens: For extra nutrients, add a handful of spinach or arugula on top of the beans.
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Instructions
- To a medium saucepan, add the white beans and cook for 2-3 minutes until heated through.15 oz white beans
- Stir in the tomato sauce, balsamic vinegar, and paprika. Cook for an additional 2-3 minutes until the mixture is hot and well combined.½ cup tomato sauce, 1 tsp balsamic vinegar, ½ tsp paprika
- Toast the whole grain bread slices to your desired level of crispness.2 slices bread
- Spoon 1/2 cup of the bean mixture over the toasted bread slices and serve immediately.
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FAQ
- Can I use a different type of beans?
Yes, you can use any type of beans you prefer, such as black beans, navy beans, or pinto beans. - Can I make this recipe vegan?
The recipe is already vegan as it does not include any animal products. - How do I store leftovers?
Store any leftover bean mixture in an airtight container in the refrigerator for up to 3 days. Reheat before serving. - Can I add cheese to this recipe?
Yes, if you are not following a dairy-free diet, you can sprinkle some grated cheese on top for extra flavour. - Is this recipe suitable for kids?
Yes, it's a healthy and tasty option for kids. You can adjust the spices to make it milder if needed.
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Nutrition
Per serving
Calories: 203.9kcal
Carbohydrates: 36.3g
Fiber: 7.8g
Sugar: 2.6g
Fat: 1.4g
Saturated Fat: 0.3g
Trans Fat:
Protein: 12.5g
Nutrition Facts
Easy Beans on Toast
Serving Size
1 toast
Amount per Serving
Calories
203.9
% Daily Value*
Fat
1.4
g
2
%
Saturated Fat
0.3
g
2
%
Sodium
151.8
mg
7
%
Potassium
629.6
mg
18
%
Carbohydrates
36.3
g
12
%
Fiber
7.8
g
33
%
Sugar
2.6
g
3
%
Protein
12.5
g
25
%
Vitamin C
1.4
mg
2
%
Calcium
133
mg
13
%
Iron
4.3
mg
24
%
Magnesium
82.1
mg
21
%
Zinc
1.8
mg
12
%
* Percent Daily Values are based on a 2000 calorie diet.
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