You probably think I am kidding. Many foodie bloggers will think I am crazy even thinking about putting up a recipe of beans on toast. Whilst some of them might go for something complex and may be spectacular, I choose simple but effective in terms of nutrition.
Beans will provide a massive boost to your protein intake when you are on a plant-based diet. The issue with many supermarket brands of baked beans is that they also come packed with lots of sugars and preservatives. I suggest making your life more simple by preparing this super easy breakfast but choosing organic and preservative free option for your beans.
Sourdough bread will also do you a lot of good in terms of good slow releasing carbs (energy from unrefined wheat, rye and so on) and good amount of dietary fibre for your digestion. All and all, this is a winner.
Beans on toast
Yield 4 toasts
Source a good quality unsweetened and preservative free baked beans (I use Clearsping brand). Bake your own in advance and then simply use it when you are ready (you can pre-heat them in the morning for a warm meal).
Similarly, don't forget about spending just a bit more on a high quality sourdough bread.
For 2 people (4 toasts):
- 1/2 cup of baked beans (in an unsweetened tomato sauce)
- 4 slices of sourdough bread
Toast your slices of sourdough bread.
Spoon a dollop of baked beans on top.
Serving Size 2 toasts
Amount Per Serving
% Daily Value
Total Fat 3.3 g
Saturated Fat 0.3 g
Unsaturated Fat 3 g
Sodium 2.5 mg
Total Carbohydrates 64 g
Dietary Fiber 10 g
Protein 15.5 g
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.