Chilli Tomato & Basil Baked Beans on Toast

Chilli Tomato & Basil Baked Beans on Toast

Formal Description:

Chilli Tomato & Basil Baked Beans on Toast is a delightful and flavorful dish that combines the hearty richness of baked beans with the vibrant and aromatic flavors of tomatoes, basil, and a hint of chili. This dish is a popular choice for breakfast or brunch and is known for its simplicity and the comfort it brings to the table. It’s a perfect harmony of sweet and savory notes with a subtle kick of heat from the chili, all complemented by the fresh aroma of basil. This dish is often served on toasted bread, making it a wholesome and satisfying meal.

Casual Description:

Imagine a delicious plate of beans infused with zesty tomatoes, fresh basil, and just a touch of chili heat, all piled high on crispy toast. That’s Chilli Tomato & Basil Baked Beans on Toast – a comforting and tasty breakfast treat. It’s like a flavor explosion in your mouth, with the sweet beans, tangy tomatoes, and fragrant basil, plus a bit of spicy kick. And the best part? You get to scoop it all up with crispy toast.

History:

The history of baked beans on toast can be traced back to Britain, where it has been a popular comfort food for generations. Baked beans, a staple in British cuisine, were introduced to the country in the 19th century, with Heinz being one of the earliest producers of canned baked beans.

The combination of baked beans on toast likely emerged as a convenient and satisfying meal during times when quick and easy-to-prepare dishes were in demand. It became particularly popular during and after World War II when rationing limited food options. Since then, it has remained a classic British comfort food and has gained popularity in various forms around the world.

Components:

1. Baked Beans: Canned or homemade, baked beans are the star of the dish. They are typically in a tomato sauce and often contain sugar and various spices.

2. Tomatoes: Fresh or canned diced tomatoes or tomato sauce are used to add a rich tomato flavor to the beans.

3. Basil: Fresh basil leaves are torn or chopped and added for their aromatic and slightly peppery flavor.

4. Chili: A small amount of chili, either fresh or in the form of chili flakes, can be added for a subtle spicy kick. Adjust the amount to your spice preference.

5. Toast: Slices of bread, toasted to your desired level of crispiness, serve as the base for the beans.

6. Optional Toppings: Grated cheese, sour cream, or a fried or poached egg can be added as optional toppings for extra flavor and richness.

Steps to Prepare Chilli Tomato & Basil Baked Beans on Toast:

Note: This recipe serves 2.

Ingredients:

• 1 can (about 400g) of baked beans
• 1 cup diced tomatoes or tomato sauce
• 8-10 fresh basil leaves, torn or chopped
• 1/2 teaspoon chili flakes (adjust to taste)
• 4 slices of bread for toasting
• Optional toppings: grated cheese, sour cream, or eggs

Instructions:

1. Prepare the Toast:

   • Place the slices of bread in a toaster or under a grill and toast until they reach your desired level of crispiness. Set them aside.

2. Prepare the Beans:

   • In a saucepan, combine the baked beans, diced tomatoes or tomato sauce, and chili flakes.
   • Heat the mixture over medium heat, stirring occasionally, until it’s hot and simmering, about 5-7 minutes.

3. Add Basil:

   • Tear or chop the fresh basil leaves and add them to the bean mixture. Stir well.

4. Assemble:

   • Place a slice of toast on each plate.
   • Spoon the hot bean mixture generously over the toast.

5. Optional Toppings:

   • If desired, sprinkle grated cheese on top of the beans and toast. Let it melt slightly.
   • Alternatively, you can add a dollop of sour cream or serve with a fried or poached egg on top.

6. Serve:

   • Your Chilli Tomato & Basil Baked Beans on Toast is ready to be enjoyed! Serve it hot.

Time Needed:

The preparation and cooking time for Chilli Tomato & Basil Baked Beans on Toast is approximately 15-20 minutes, making it a quick and satisfying breakfast or brunch option that’s packed with flavor and comfort.

Nutrition Facts for Chilli Tomato & Basil Baked Beans on Toast:

Note: The following nutrition information is approximate and can vary based on specific ingredients and portion sizes.

• Calories: Approximately 300-350 calories per serving (without optional toppings).

• Protein: Provides about 10-12 grams of protein per serving, making it a decent source of plant-based protein.

• Carbohydrates: Roughly 50-60 grams of carbohydrates per serving, primarily from the beans and bread.

• Dietary Fiber: Contains around 8-10 grams of dietary fiber per serving, aiding in digestion and providing a feeling of fullness.

• Fat: Provides about 1-3 grams of fat per serving, with minimal saturated fat content.

• Sugars: Contains approximately 10-12 grams of sugars per serving, primarily from the natural sugars in the tomatoes and added sugars in the baked beans.

• Sodium: Can have a moderate amount of sodium, usually around 600-800 milligrams per serving, largely from the baked beans. It’s advisable for individuals on low-sodium diets to check the labels of the specific canned beans used.

• Vitamins and Minerals: Rich in essential nutrients such as iron, potassium, and vitamin C from the tomatoes. Basil adds a touch of vitamin K.

• Health Information:

  1. Protein Source: Baked beans provide plant-based protein, which can be part of a balanced diet, particularly for vegetarians and vegans.

  2. Fiber-Rich: The dish is high in dietary fiber, aiding in digestive health and promoting a feeling of fullness.

  3. Low in Saturated Fat: It’s relatively low in saturated fat, which is beneficial for heart health.

  4. Moderate in Sugars: While it does contain some sugars, they are primarily from natural sources like tomatoes. Be mindful of added sugars in canned beans and choose reduced-sugar options if preferred.

  5. Watch Sodium: Depending on the brand of baked beans used, the sodium content can vary. High sodium intake can contribute to hypertension, so choose low-sodium or no-salt-added beans if you have concerns about sodium intake.

  6. Customizable: You can tailor this recipe to your dietary preferences by choosing whole-grain bread for added fiber or using low-fat cheese and sour cream if you’re looking to reduce fat content.

As with any meal, moderation and balance are key to incorporating it into a healthy diet. It’s a comforting and satisfying dish, especially when made with wholesome ingredients and mindful of any dietary restrictions or goals.