High Protein Classic Beans on Toast

Elevate your breakfast or quick lunch routine with this High Protein Classic Beans on Toast—an irresistible twist on a timeless favorite. Loaded with creamy white beans simmered in a rich, smoky tomato sauce infused with smoked paprika, cumin, and a hint of garlic, this recipe is both satisfying and nutrient-packed. Served atop golden, hearty wholegrain toast and garnished with fresh parsley, it’s a wholesome, high-protein meal ready in just 30 minutes. Perfect for vegetarians or anyone craving a comforting dish that’s as healthy as it is flavorful, this recipe strikes the perfect balance between simplicity and indulgence.

Nutriscore Rating: 77/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 2

Ingredients

• 400 grams canned white beans (such as cannellini or navy beans)
• 2 tablespoons olive oil
• 1 medium onion, finely chopped
• 2 cloves garlic, minced
• 2 tablespoons tomato paste
• 250 milliliters vegetable broth
• 1 teaspoon smoked paprika
• 1 teaspoon cumin powder
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 4 slices wholegrain bread slices
• 2 tablespoons fresh parsley, chopped

Directions

Step 1

Drain and rinse the canned white beans thoroughly under cold water.

Step 2

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

Step 3

Add the finely chopped onion and sauté for about 5 minutes or until it becomes translucent.

Step 4

Stir in the minced garlic and cook for another 1 minute until fragrant.

Step 5

Add the tomato paste to the skillet, stirring well to incorporate with the onion and garlic mixture.

Step 6

Pour in the vegetable broth and bring the mixture to a simmer.

Step 7

Add the smoked paprika, cumin powder, salt, and black pepper to the skillet, stirring to blend the spices evenly.

Step 8

Once the mixture is simmering, add the drained white beans and stir to combine.

Step 9

Allow the beans to cook in the mixture for about 10-12 minutes, stirring occasionally, until the sauce thickens and the beans are heated through.

Step 10

While the beans are cooking, toast the slices of wholegrain bread to your desired level of crispiness.

Step 11

Once the beans are ready, taste and adjust seasoning if necessary.

Step 12

Serve the beans hot on top of the toasted wholegrain bread slices, sprinkled with freshly chopped parsley for garnish.

Nutrition Facts

Serving size	(991.8g)

Amount per serving	% Daily Value*
Calories	1182.7

Total Fat 38.8g	0%
Saturated Fat 6.0g	0%
Polyunsaturated Fat 3.4g
Cholesterol 0mg	0%
Sodium 3716.5mg	0%
Total Carbohydrate 170.3g	0%
Dietary Fiber 38.2g	0%
Total Sugars 22.4g
Protein 46.0g	0%

Vitamin D 0IU	0%
Calcium 512.1mg	0%
Iron 17.7mg	0%
Potassium 2334.4mg	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: 28.8%

Protein: 15.2%

Carbs: 56.1%