Heart-Healthy Baked Beans on Toast
Elevate a classic comfort food with this Heart-Healthy Baked Beans on Toast recipe, a nutritious twist on an old favorite. Packed with fiber-rich navy beans, a flavorful reduced-sodium tomato sauce, and a hint of natural sweetness from maple syrup, this dish is as wholesome as it is satisfying. The savory blend of garlic, onion, Dijon mustard, and apple cider vinegar adds depth to every bite, while whole grain toast serves as the perfect crunchy base. Finished with a sprinkle of fresh parsley, this simple yet hearty meal is ideal for breakfast, lunch, or dinner. Quick to prepare and oven-baked to perfection, it's a heart-friendly, nutrient-packed recipe you'll turn to again and again!
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Recipe Information
Ingredients
- 1 tablespoon olive oil
- 1 medium yellow onion, finely chopped
- 2 cloves garlic, minced
- 15 ounces reduced-sodium tomato sauce
- 30 ounces low-sodium canned navy beans, rinsed and drained
- 1 teaspoon dijon mustard
- 1 tablespoon maple syrup
- 1 tablespoon apple cider vinegar
- 0.5 teaspoon ground black pepper
- 4 slices whole grain bread
- 2 tablespoons fresh parsley, chopped
Instructions
Preheat your oven to 350°F (175°C).
In a large skillet over medium heat, add the olive oil.
Once heated, add the finely chopped onion and cook for about 5 minutes until it becomes translucent, stirring occasionally.
Add the minced garlic to the skillet and cook for another minute until fragrant.
Stir in the reduced-sodium tomato sauce, navy beans, dijon mustard, maple syrup, apple cider vinegar, and ground black pepper.
Bring the mixture to a gentle simmer, and let it cook for 10 minutes to allow the flavors to meld.
Transfer the beans mixture to an oven-safe dish and bake in the preheated oven for 15 minutes until heated through.
While the beans are baking, toast the slices of whole grain bread until they reach your desired level of crispiness.
Once the beans are done baking, remove them from the oven.
Serve the baked beans over the toasted whole grain bread slices.
Garnish with freshly chopped parsley before serving.
Nutrition Facts
Calories |
1162 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.7 g | 30% | |
| Saturated Fat | 3.3 g | 16% | |
| Polyunsaturated Fat | 3.6 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1512 mg | 66% | |
| Total Carbohydrate | 191.4 g | 70% | |
| Dietary Fiber | 50.9 g | 182% | |
| Total Sugars | 29.3 g | ||
| Protein | 57.7 g | 115% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 513 mg | 39% | |
| Iron | 16.1 mg | 89% | |
| Potassium | 2853 mg | 61% | |
*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.
