Smokey Beans on Toast
A luxury homemade version of beans on toast with a smokey paprika taste and lovely large beans. Really satisfying and filling.
Ingredients
- 1.5 tbsp rapeseed oil ((use 2tbsp if not adding cheese))
- 2 red onion (peeled and chopped)
- 2 cloves garlic (crushed or finely chopped)
- 3 tsp smoked paprika
- 160 g baby spinach (or can leaf spinach / frozen spinach)
- 400 g tomato passata
- 1 can butter beans (drained and rinsed)
- 2 can cannellini beans (drained and rinsed)
- 0.5 tsp pepper
- 1 tsp balsamic vinegar
- pinch salt
- 6 slices wholemeal bread
- 2 tbsp plant spread
- 100 g cheddar cheese (grated)
Instructions
- Heat the oil in a saucepan and fry the onion and garlic for 5 mins or until soft.
- Add the paprika and fry for a minute.
- Add the passata, spinach and beans and cook for a further 5 mins.
- Add the balsamic vinegar, salt and pepper.
- Toast the bread, butter it and serve with the bean mix and cheese on top.
Notes
Prep Tips:
This really is so easy there's not much more I can say!
The cheese can be swapped for vegan cheese alternatives, and the bread can be swapped for gluten free bread.
If spinach is an issue for your eaters, choose the frozen leaf spinach or canned spinach, as they are a lot softer and come in small pieces. Yes, they can see them, but you can't really taste them.
Health Tips:
Use a plant based spread that is based on rapeseed or olive oil rather than vegetable oils. Using a vegetable oil based spread will increase your omega 6 to omega 3 imbalance and put you at risk of health issues related to chronic inflammation. Choose your spread wisely!
Eco Tips:
Only use baby spinach when it's in season or coming locally from Europe.
We're using a plant based spread here to reduce our dairy intake. Feel free to choose a vegan cheese too and further reduce your dairy.
NUTRITION: Amount and (% RDA)
Calories: 624kcal (31%)Carbohydrates: 81g (27%)Protein: 33g (66%)Fat: 23g (35%)Saturated Fat: 7g (44%)Trans Fat: 1gCholesterol: 26mg (9%)Sodium: 926mg (40%)Potassium: 1226mg (35%)Fiber: 22g (92%)Sugar: 12g (13%)Vitamin A: 5269IU (105%)Vitamin B1: 1mg (67%)Vitamin B2: 1mg (59%)Vitamin B3: 4mg (20%)Vitamin B5: 1mg (10%)Vitamin B6: 1mg (50%)Vitamin B12: 1µg (17%)Vitamin C: 26mg (32%)Vitamin D: 1µg (7%)Vitamin E: 5mg (33%)Vitamin K: 208µg (198%)Calcium: 446mg (45%)Copper: 1mg (50%)Folate: 177µg (44%)Iron: 11mg (61%)Manganese: 2mg (100%)Magnesium: 131mg (33%)Phosphorus: 366mg (37%)Selenium: 25µg (36%)Zinc: 3mg (20%)
Tried this recipe?Let us know how it was!
Want more recipes like this? Wish there was a meal planning fairy who'd do all the thinking for you and somewhere to keep track of your plans?
There is!
Click on the button and I'll tell you all about my low price membership to take some of the stress out of meal planning.
If you need to know more about what this mailing list offers before you sign up, click here to go to the sign up page with full details