High Protein Baked Beans on Toast
Elevate the classic comfort food with this High Protein Baked Beans on Toast, a hearty, wholesome meal packed with flavor and nutrition. Featuring a rich blend of cannellini beans and chickpeas simmered in a zesty tomato-based sauce infused with paprika, garlic, soy sauce, and a hint of maple syrup, this recipe transforms simple pantry staples into a deliciously satisfying dish. Oven-baking allows the flavors to deepen, while a sprinkle of fresh parsley adds a burst of color and freshness. Served atop golden whole-grain toast, this protein-packed recipe is perfect for a quick breakfast, lunch, or dinner that’s both nourishing and indulgent. With just 10 minutes of prep time, it’s a fuss-free way to enjoy a plant-based twist on a classic favorite while meeting your health goals.
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Recipe Information
Ingredients
- 400 g canned cannellini beans
- 400 g canned chickpeas
- 2 tablespoons olive oil
- 1 large onion
- 3 garlic cloves
- 400 g canned crushed tomatoes
- 2 tablespoons tomato paste
- 1 teaspoon dried mixed herbs
- 1 teaspoon paprika
- 1 tablespoon soy sauce
- 1 tablespoon maple syrup
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 8 whole grain bread slices
- 2 tablespoons fresh parsley (optional, for garnish)
Instructions
Preheat your oven to 180°C (350°F).
Drain and rinse the cannellini beans and chickpeas under cold water and set aside.
Heat the olive oil in a large oven-safe skillet over medium heat.
Finely chop the onion and mince the garlic cloves. Add them to the skillet and sauté for 5 minutes or until the onion becomes translucent.
Stir in the crushed tomatoes, tomato paste, mixed herbs, paprika, soy sauce, maple syrup, salt, and black pepper. Mix thoroughly.
Add the drained beans and chickpeas to the sauce and stir until everything is well combined.
Allow the mixture to simmer for 10 minutes, stirring occasionally.
Transfer the skillet to the preheated oven and bake for 15 minutes to allow the flavors to develop.
While the beans are baking, lightly toast the whole grain bread slices until golden brown.
Remove the skillet from the oven and let it cool for 5 minutes. Taste and adjust seasoning if needed.
Place two slices of toasted bread on each serving plate and spoon the baked beans generously over the top.
Garnish with freshly chopped parsley if desired before serving.
Nutrition Facts
Calories |
551 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.2 g | 16% | |
| Saturated Fat | 1.8 g | 9% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1497 mg | 65% | |
| Total Carbohydrate | 89.7 g | 33% | |
| Dietary Fiber | 18.5 g | 66% | |
| Total Sugars | 17.6 g | ||
| Protein | 23.9 g | 48% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 174 mg | 13% | |
| Iron | 7.2 mg | 40% | |
| Potassium | 931 mg | 20% | |
*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.
