Heart-Healthy Baked Beans on Toast

Hearty, wholesome, and brimming with flavor, this Heart-Healthy Baked Beans on Toast recipe is a nutritious twist on a classic comfort food. Made with protein-packed navy beans, a zesty reduced-sodium tomato sauce, and a touch of natural sweetness from maple syrup, this dish is as satisfying as it is good for your heart. Infused with garlic, onion, Dijon mustard, and apple cider vinegar, these baked beans are layered with bold yet balanced flavors, all baked to perfection for a rich, homemade taste. Served over crispy whole grain toast and garnished with fresh parsley, this meal delivers a perfect balance of fiber and protein to fuel your day. Ready in just 40 minutes, this easy-to-make recipe is perfect for a quick, healthy breakfast, lunch, or light dinner that doesn’t compromise on taste.

Nutriscore Rating: 85/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 tablespoon olive oil
• 1 medium yellow onion, finely chopped
• 2 cloves garlic, minced
• 15 ounces reduced-sodium tomato sauce
• 30 ounces low-sodium canned navy beans, rinsed and drained
• 1 teaspoon dijon mustard
• 1 tablespoon maple syrup
• 1 tablespoon apple cider vinegar
• 0.5 teaspoon ground black pepper
• 4 slices whole grain bread
• 2 tablespoons fresh parsley, chopped

Directions

Step 1

Preheat your oven to 350°F (175°C).

Step 2

In a large skillet over medium heat, add the olive oil.

Step 3

Once heated, add the finely chopped onion and cook for about 5 minutes until it becomes translucent, stirring occasionally.

Step 4

Add the minced garlic to the skillet and cook for another minute until fragrant.

Step 5

Stir in the reduced-sodium tomato sauce, navy beans, dijon mustard, maple syrup, apple cider vinegar, and ground black pepper.

Step 6

Bring the mixture to a gentle simmer, and let it cook for 10 minutes to allow the flavors to meld.

Step 7

Transfer the beans mixture to an oven-safe dish and bake in the preheated oven for 15 minutes until heated through.

Step 8

While the beans are baking, toast the slices of whole grain bread until they reach your desired level of crispiness.

Step 9

Once the beans are done baking, remove them from the oven.

Step 10

Serve the baked beans over the toasted whole grain bread slices.

Step 11

Garnish with freshly chopped parsley before serving.

Nutrition Facts

Serving size	(1136.1g)

Amount per serving	% Daily Value*
Calories	1162.3

Total Fat 23.7g	0%
Saturated Fat 3.3g	0%
Polyunsaturated Fat 3.6g
Cholesterol 0mg	0%
Sodium 1512.3mg	0%
Total Carbohydrate 191.4g	0%
Dietary Fiber 50.9g	0%
Total Sugars 29.3g
Protein 57.7g	0%

Vitamin D 0IU	0%
Calcium 513.3mg	0%
Iron 16.1mg	0%
Potassium 2853.4mg	0%

*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.

Source of Calories

Fat: 17.6%

Protein: 19.1%

Carbs: 63.3%