High Protein Baked Beans on Toast

Elevate a classic comfort dish with this High Protein Baked Beans on Toast recipe, a hearty and nutritious upgrade that's perfect for breakfast, lunch, or dinner. Packed with the plant-based power of cannellini beans and chickpeas, this dish combines rich, homemade flavors with a quick and easy preparation. A savory blend of sautéed onions, garlic, crushed tomatoes, and aromatic spices like paprika and mixed herbs creates a deeply satisfying sauce, lightly sweetened with maple syrup for balance. Simmered to perfection and baked for enhanced flavor, these beans are then spooned over crunchy whole grain toast for the ultimate wholesome pairing. Ready in just 40 minutes, this protein-packed recipe delivers on taste, nutrition, and simplicity, making it ideal for busy weekdays or laid-back weekend mornings. Garnish with fresh parsley for a pop of color, and enjoy this delicious vegan spin on a beloved classic!

Nutriscore Rating: 83/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 400 g canned cannellini beans
• 400 g canned chickpeas
• 2 tablespoons olive oil
• 1 large onion
• 3 garlic cloves
• 400 g canned crushed tomatoes
• 2 tablespoons tomato paste
• 1 teaspoon dried mixed herbs
• 1 teaspoon paprika
• 1 tablespoon soy sauce
• 1 tablespoon maple syrup
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 8 whole grain bread slices
• 2 tablespoons fresh parsley (optional, for garnish)

Directions

Step 1

Preheat your oven to 180°C (350°F).

Step 2

Drain and rinse the cannellini beans and chickpeas under cold water and set aside.

Step 3

Heat the olive oil in a large oven-safe skillet over medium heat.

Step 4

Finely chop the onion and mince the garlic cloves. Add them to the skillet and sauté for 5 minutes or until the onion becomes translucent.

Step 5

Stir in the crushed tomatoes, tomato paste, mixed herbs, paprika, soy sauce, maple syrup, salt, and black pepper. Mix thoroughly.

Step 6

Add the drained beans and chickpeas to the sauce and stir until everything is well combined.

Step 7

Allow the mixture to simmer for 10 minutes, stirring occasionally.

Step 8

Transfer the skillet to the preheated oven and bake for 15 minutes to allow the flavors to develop.

Step 9

While the beans are baking, lightly toast the whole grain bread slices until golden brown.

Step 10

Remove the skillet from the oven and let it cool for 5 minutes. Taste and adjust seasoning if needed.

Step 11

Place two slices of toasted bread on each serving plate and spoon the baked beans generously over the top.

Step 12

Garnish with freshly chopped parsley if desired before serving.

Nutrition Facts

Serving size	(1682.6g)

Amount per serving	% Daily Value*
Calories	1761.8

Total Fat 45.0g	0%
Saturated Fat 6.9g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 5571.1mg	0%
Total Carbohydrate 278.6g	0%
Dietary Fiber 61.7g	0%
Total Sugars 63.1g
Protein 76.8g	0%

Vitamin D 0IU	0%
Calcium 746.1mg	0%
Iron 24.9mg	0%
Potassium 4518.7mg	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: 22.2%

Protein: 16.8%

Carbs: 61.0%