Jazzy beans on toast

3 votes, average: 5.00 out of 53 votes, average: 5.00 out of 53 votes, average: 5.00 out of 53 votes, average: 5.00 out of 53 votes, average: 5.00 out of 5 3 rating(s)
Kidney and bakd beans on toast

A protein-rich comfort meal for all the family

10 minutes

Serves 4

Charlie Farrant

Recipe by: Charlie Farrant | Student Dietitian and Running Blogger

Baked beans can be surprisingly high in salt and sugar. Making your own beans on toast is simple; it lowers the sugar and salt content as well as adding two of your 5 A DAY. Plus, I think it tastes better!

 

Charlie Farrant

Recipe by: Charlie Farrant | Student Dietitian and Running Blogger

Baked beans can be surprisingly high in salt and sugar. Making your own beans on toast is simple; it lowers the sugar and salt content as well as adding two of your 5 A DAY. Plus, I think it tastes better!

 

Ingredients

  • 1 teaspoon olive oil
  • 1 small onion, finely chopped
  • 1 clove garlic, peeled and finely diced
  • 1 teaspoon paprika
  • 1 x 400g can chopped tomatoes
  • 1 x 400g can cannellini beans, drained
  • 1 x 400g can kidney beans, drained
  • 1 tablespoon reduced-sugar tomato ketchup
  • Fresh coriander, roughly chopped
  • Freshly ground black pepper
  • 4 medium slices of wholegrain bread

CALORIES: 230

FAT: 2.3g

5 A DAY: 2

SALT: 0.4g

SUGAR: 6.6g

Method

  1. Heat the oil in a large pan over a medium heat and cook the onion for 5 minutes or until soft. Add the garlic and paprika and cook for a further minute.
  2. Add the tomatoes, beans and ketchup and bring to the boil. Stir through most of the coriander and season with pepper.
  3. Meanwhile, toast the bread. Top each piece of toast with quarter of the bean mixture and garnish with remaining coriander.

Top with grated cheddar or crumbled feta

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