Breakfast Beans
Start your day with a hearty, flavor-packed dish of Breakfast Beans, a wholesome and comforting recipe that's perfect for a warming morning meal or brunch. Featuring tender white beans simmered in a rich tomato sauce infused with the smoky warmth of paprika, earthy cumin, and a touch of sweetness from maple syrup, this dish strikes the perfect balance of savory and satisfying. Quick to prepare with just 10 minutes of prep time, this one-pot recipe is an easy yet impressive way to elevate your breakfast game. Serve it with crusty toasted bread or a poached egg for a complete and protein-packed meal. Naturally vegetarian and customizable to your spice preference, Breakfast Beans is a nutritious, high-fiber option you'll crave for mornings to come.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium (diced) yellow onion
- 3 minced garlic cloves
- 2 tablespoons tomato paste
- 400 grams canned diced tomatoes
- 400 grams canned white beans (like cannellini or navy beans)
- 200 ml vegetable stock
- 1 teaspoon smoked paprika
- 1 teaspoon ground cumin
- 0.5 teaspoon chili flakes
- 1 teaspoon or to taste salt
- 0.5 teaspoon or to taste black pepper
- 1 tablespoon maple syrup
- 2 tablespoons (chopped, for garnish) fresh parsley
- 4 optional (to serve) bread slices
Instructions
Heat the olive oil in a medium-sized saucepan over medium heat.
Add the diced onion and sauté for 3–5 minutes until softened and translucent.
Stir in the minced garlic and cook for another minute until fragrant.
Add the tomato paste, smoked paprika, ground cumin, and chili flakes. Cook for 1–2 minutes to toast the spices and deepen the flavors.
Pour in the canned diced tomatoes and bring to a simmer. Cook for 5 minutes, stirring occasionally, to allow the mixture to reduce slightly.
Drain and rinse the canned white beans, then add them to the saucepan along with the vegetable stock.
Season with salt, black pepper, and maple syrup. Stir to combine, and reduce the heat to low.
Simmer for 15 minutes, stirring occasionally, until the beans are heated through and the sauce has thickened.
Taste and adjust seasoning with additional salt or pepper if needed.
Serve hot, garnished with fresh parsley, alongside toasted bread or a poached egg if desired.
Nutrition Facts
Calories |
601 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.0 g | 30% | |
| Saturated Fat | 4.4 g | 22% | |
| Polyunsaturated Fat | 1.9 g | ||
| Cholesterol | 4 mg | 1% | |
| Sodium | 2192 mg | 95% | |
| Total Carbohydrate | 81.6 g | 30% | |
| Dietary Fiber | 18.7 g | 67% | |
| Total Sugars | 21.2 g | ||
| Protein | 21.2 g | 42% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 227 mg | 17% | |
| Iron | 8.7 mg | 48% | |
| Potassium | 1636 mg | 35% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
