Low Sodium Classic Beans on Toast
Savor the timeless comfort of 'Low Sodium Classic Beans on Toast,' a heartwarming twist on a British favorite that's perfect for health-conscious foodies. This recipe expertly balances bold flavors with nutritional benefits, featuring creamy white beans simmered in a rich, no-salt-added tomato sauce infused with smoky paprika, garlic, and a touch of apple cider vinegar for tangy depth. Served atop crispy slices of whole-grain toast, this dish is easy to prepare in just 30 minutes and uses pantry-friendly ingredients. Whether you're looking for a satisfying breakfast, quick lunch, or light dinner, this low sodium delight proves that wholesome eating never has to compromise on taste. Garnish with fresh parsley for a vibrant finish, and enjoy a meal that's both nourishing and comforting.
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Recipe Information
Ingredients
- 1 cup low sodium white beans (canned, drained and rinsed)
- 1 cup no salt added tomato sauce
- 0.5 cup onion (finely chopped)
- 2 cloves garlic (minced)
- 0.25 teaspoon ground black pepper
- 0.5 teaspoon smoked paprika
- 1 tablespoon apple cider vinegar
- 1 tablespoon olive oil
- 4 slices whole grain bread
- 2 tablespoons fresh parsley (chopped, optional)
Instructions
Heat olive oil in a medium saucepan over medium heat.
Add chopped onions and sauté for about 5 minutes until they are soft and translucent.
Add minced garlic to the pan and cook for another minute until fragrant.
Stir in the drained and rinsed white beans, no salt added tomato sauce, ground black pepper, smoked paprika, and apple cider vinegar.
Simmer the mixture over low heat for about 10-15 minutes, stirring occasionally until the flavors combine and the sauce thickens slightly.
While the beans are simmering, toast the slices of whole grain bread to your desired level of crispness.
Once the beans are ready, taste and adjust seasoning if necessary, keeping in mind it's meant to be low sodium.
Spoon the beans generously over the toasted bread slices.
Garnish with freshly chopped parsley if using.
Serve immediately while warm.
Nutrition Facts
Calories |
799 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 21.4 g | 27% | |
| Saturated Fat | 3.3 g | 16% | |
| Polyunsaturated Fat | 3.6 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 523 mg | 23% | |
| Total Carbohydrate | 119.7 g | 44% | |
| Dietary Fiber | 26.0 g | 93% | |
| Total Sugars | 24.3 g | ||
| Protein | 34.6 g | 69% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 307 mg | 24% | |
| Iron | 10.5 mg | 58% | |
| Potassium | 1985 mg | 42% | |
*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.
