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Beans On Toast

bigstock-Baked-Beans-With-Toast-Bread-265946692

Beans on toast is traditional English breakfast, commonly made by simply pouring a can of baked beans over a piece of toast. It is simple and comforting and happens to be really filling and can be healthy. We decided to try a version of this by making our own healthier baked beans, adding some veggies and serve it for dinner.  Feel free to try this any time of day with or without the veg. 

  • Duration
  • Cook Time
  • Prep Time
  • 2Servings

Ingredients

  • 1 tablespoon extra virgin olive oil
  • ½ yellow onion, chopped
  • 2 cloves garlic, minced
  • 1 (15-ounce) can white beans, drained and rinsed
  • ¼ cup sun-dried tomatoes, chopped
  • 1 cup kale, chopped (optional)
  • ½ cup tomato paste
  • ½-¾ cup water
  • 1 tablespoon honey
  • 2 teaspoons soy sauce
  • 4 slices bread (I used sourdough), toasted
  • Optional garnish: shredded parmesan cheese, shredded cheddar or crumbled feta or a fried egg

Preparation

  1. In a large saute pan, heat evoo over medium-high heat. Add onions and garlic and saute until beginning to brown, about 5 minutes.
  2. Add beans and saute another 5 minutes. Add sun dried tomatoes, kale, tomato paste, water, soy sauce, and honey and stir to combine.
  3. Simmer for 5 minutes adding more water if needed, you don’t want it to be soupy, but you don’t want it to burn or dry out. Remove from heat, add salt to taste and server over toast.
  4. Garnish with Parmesan, feta or cheddar cheese, if desired.

Nutrition Information

  • Serving Size: 2 slices of toast with 1 cup of beansand no garnishes
  • Calories: 404
  • Carbohydrate Content: 70.1 g
  • Fat Content: 9.4 g
  • Fiber Content: 15.7 g
  • Protein Content: 16.9 g
  • Sodium Content: 757 mg
  • Sugar Content: 23.2 g