Beans on Toast Recipe
A comforting and satisfying breakfast, Beans on Toast is the perfect dish to kickstart your day. This hearty recipe combines tender beans in a rich, spiced tomato sauce, topped on crispy toasted bread. It’s both nutritious and filling, offering a balance of flavors that can easily be customized with extra garnishes for added texture and freshness. Serve with a refreshing drink like the Cocoa Banana Almond Date Smoothie for a wholesome morning meal.
Ingredients
| Ingredient | Quantity |
|---|---|
| Dry beans | 1 cup |
| Extra virgin olive oil | 3 tbsp |
| Garlic, chopped | 4 cloves |
| Onions, chopped | 2 |
| Homemade tomato puree | 1/2 cup |
| Brown sugar (Demerara) | 1 tsp |
| Cumin powder (Jeera) | 1 tsp |
| Cayenne pepper or red chili powder | 1 1/2 tbsp |
| Salt | To taste |
| Water | 2 to 3 cups |
| Fresh coriander (Dhania) leaves | For garnish |
| Whole wheat brown bread | 4 slices |
Nutritional Information (per serving)
| Nutrient | Amount per serving |
|---|---|
| Calories | ~350 kcal |
| Protein | ~12g |
| Carbohydrates | ~45g |
| Fat | ~14g |
| Fiber | ~9g |
| Sodium | ~800mg |
| Sugars | ~5g |
Preparation Time
| Activity | Time |
|---|---|
| Soaking beans | 10-12 hours |
| Cooking and baking time | 2 hours |
Instructions
-
Soak the Beans:
Begin by soaking the dry beans overnight or for about 10 to 12 hours. This softens the beans and reduces cooking time. -
Rinse the Beans:
After soaking, drain the beans in a colander and rinse them thoroughly under cold water to remove any impurities. -
Prepare the Base:
Heat the extra virgin olive oil in a large pan over medium heat. Add the chopped garlic and onions, gently cooking them for about 3-4 minutes until they become soft and translucent. -
Add Tomato Puree:
Stir in the homemade tomato puree and allow it to simmer, cooking until it thickens and the flavors meld together, about 5-7 minutes. -
Spice It Up:
Add the cumin powder, cayenne pepper (or red chili powder), and salt to the pan, mixing well to combine all the spices into the sauce. Stir briefly for 1-2 minutes to bring out the spices’ flavors. -
Cook the Beans:
Add the soaked beans to the pan and stir to combine. Sauté the mixture for 3-4 minutes, allowing the flavors to mingle. Then, pour in 2 cups of water and bring the mixture to a boil over high heat. -
Simmer the Beans:
Once boiling, reduce the heat to medium and cover the pan. Let the beans cook for about 45 minutes to 1 hour, stirring occasionally. If the mixture looks too dry, add extra water as needed to keep the beans submerged. -
Sweeten the Beans:
Once the beans are fully cooked and tender, stir in the brown sugar (adjust to taste for less sweetness). Mix well and let the beans rest on the stove for 10 minutes to let the flavors fully develop. -
Bake the Beans:
Preheat your oven to 180°C (350°F). Transfer the cooked beans into a baking dish and cover with a lid or aluminum foil. Bake the beans for 45 minutes to 1 hour, checking for doneness by ensuring they are fully cooked through. If necessary, bake for a few more minutes until they are tender and the sauce has thickened. -
Prepare the Toast:
While the beans are baking, toast the whole wheat brown bread slices in a toaster or on a grill until golden and crisp. -
Serve:
Once the beans are baked, remove them from the oven. Spoon a generous portion of the beans onto the toasted bread slices. Garnish with freshly chopped coriander or parsley for a burst of color and freshness. -
Enjoy:
Serve your Beans on Toast hot, paired with a refreshing drink like the Cocoa Banana Almond Date Smoothie for a complete breakfast meal.
Tips and Variations
- Add Protein: For extra protein, top the Beans on Toast with a poached egg or a sprinkle of grated cheese.
- Vegan Version: Ensure the bread and any toppings are vegan-friendly. The beans themselves are naturally vegan.
- Adjust Spice Levels: You can reduce or increase the cayenne pepper based on your preference for spice.
- Leftovers: Leftover beans can be stored in the fridge for up to 3 days and reheated on the stove or in the microwave.
Enjoy this nutritious and flavorful Beans on Toast recipe, perfect for any day of the week, and transform your regular breakfast into a comforting delight!
