Low Fat Baked Beans on Toast
Elevate your breakfast or quick lunch game with this wholesome and satisfying recipe for Low Fat Baked Beans on Toast. Packed with flavor, this dish features tender navy beans simmered in a rich tomato base infused with smoked paprika, garlic, and a touch of maple syrup for natural sweetness. This healthier twist on the classic comfort food is low in fat and brimming with nutrients, thanks to the addition of apple cider vinegar, mustard powder, and a hint of olive oil. Served over hearty whole wheat toast and topped with fresh parsley, it’s a warm and nutritious meal ready in just 35 minutes. Perfect for vegetarians and anyone seeking a quick, flavorful option that doesn’t skimp on wholesome ingredients, this recipe is a must-try for busy weekdays or lazy weekends.
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Recipe Information
Ingredients
- 1 teaspoon olive oil
- 1 medium onion, finely chopped
- 2 cloves garlic, minced
- 400 grams canned tomatoes, crushed
- 400 grams canned navy beans, drained and rinsed
- 2 tablespoons tomato paste
- 1 tablespoon maple syrup
- 1 tablespoon apple cider vinegar
- 1 teaspoon mustard powder
- 1 teaspoon smoked paprika
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 4 slices whole wheat bread slices
- 2 tablespoons fresh parsley, chopped (optional)
Instructions
Heat the olive oil in a medium saucepan over medium heat.
Add the chopped onion and sauté for 5 minutes until it becomes soft and translucent.
Stir in the minced garlic and cook for an additional 1 minute, ensuring it doesn't burn.
Pour in the crushed tomatoes and bring the mixture to a simmer.
Add the drained and rinsed navy beans to the saucepan.
Stir in the tomato paste, maple syrup, apple cider vinegar, mustard powder, smoked paprika, salt, and black pepper.
Mix all the ingredients well and let them simmer gently over low heat for about 15 minutes, stirring occasionally.
While the beans are simmering, toast the whole wheat bread slices in a toaster until golden brown.
Once the beans are cooked and the flavors have melded together, taste and adjust seasoning if needed.
Serve the baked beans warm over the toasted bread slices.
Garnish with chopped fresh parsley if desired before serving.
Nutrition Facts
Calories |
932 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 21.7 g | 28% | |
| Saturated Fat | 3.1 g | 16% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3168 mg | 138% | |
| Total Carbohydrate | 158.0 g | 57% | |
| Dietary Fiber | 38.0 g | 136% | |
| Total Sugars | 47.0 g | ||
| Protein | 42.0 g | 84% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 454 mg | 35% | |
| Iron | 14.7 mg | 82% | |
| Potassium | 2651 mg | 56% | |
*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.
