High Protein Classic Beans on Toast
Elevate your breakfast or quick meal routine with this High Protein Classic Beans on Toast recipe—a heartier, protein-packed spin on the traditional comfort food favorite. Featuring tender white beans simmered in a smoky, spiced tomato broth, this dish delivers robust flavors infused with smoked paprika, cumin, and garlic. Served over crisp, golden slices of wholegrain toast and topped with a sprinkle of fresh parsley, it's a nutritious, satisfying meal that's perfect for busy mornings or relaxed brunches. Ready in just 30 minutes, this high-protein vegan option is ideal for anyone seeking a wholesome, budget-friendly dish without compromising on taste.
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Recipe Information
Ingredients
- 400 grams canned white beans (such as cannellini or navy beans)
- 2 tablespoons olive oil
- 1 medium onion, finely chopped
- 2 cloves garlic, minced
- 2 tablespoons tomato paste
- 250 milliliters vegetable broth
- 1 teaspoon smoked paprika
- 1 teaspoon cumin powder
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 4 slices wholegrain bread slices
- 2 tablespoons fresh parsley, chopped
Instructions
Drain and rinse the canned white beans thoroughly under cold water.
In a medium skillet, heat the olive oil over medium heat.
Add the finely chopped onion and sauté for about 5 minutes or until it becomes translucent.
Stir in the minced garlic and cook for another 1 minute until fragrant.
Add the tomato paste to the skillet, stirring well to incorporate with the onion and garlic mixture.
Pour in the vegetable broth and bring the mixture to a simmer.
Add the smoked paprika, cumin powder, salt, and black pepper to the skillet, stirring to blend the spices evenly.
Once the mixture is simmering, add the drained white beans and stir to combine.
Allow the beans to cook in the mixture for about 10-12 minutes, stirring occasionally, until the sauce thickens and the beans are heated through.
While the beans are cooking, toast the slices of wholegrain bread to your desired level of crispiness.
Once the beans are ready, taste and adjust seasoning if necessary.
Serve the beans hot on top of the toasted wholegrain bread slices, sprinkled with freshly chopped parsley for garnish.
Nutrition Facts
Calories |
1183 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 38.8 g | 50% | |
| Saturated Fat | 6.0 g | 30% | |
| Polyunsaturated Fat | 3.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3716 mg | 162% | |
| Total Carbohydrate | 170.3 g | 62% | |
| Dietary Fiber | 38.2 g | 136% | |
| Total Sugars | 22.4 g | ||
| Protein | 46.0 g | 92% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 512 mg | 39% | |
| Iron | 17.7 mg | 98% | |
| Potassium | 2334 mg | 50% | |
*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.
