Low Fat Baked Beans on Toast

Transform your breakfast or light dinner routine with this wholesome and flavorful Low Fat Baked Beans on Toast recipe. Packed with protein-rich navy beans and simmered in a subtly sweet and smoky tomato sauce seasoned with mustard powder, smoked paprika, and a hint of maple syrup, this dish offers a healthy twist on the classic comfort food. Toasted whole wheat bread serves as the perfect base for the rich, saucy beans, making it hearty yet low in fat. Quick to prepare with just 10 minutes of prep time and ready in under 30 minutes, this recipe is ideal for busy weekdays while still feeling thoughtfully homemade. Garnish with fresh parsley for a touch of color and zest, and enjoy a satisfying, nutrient-dense meal that’s as good for your taste buds as it is for your health.

Nutriscore Rating: 83/100

Prep Time:10 mins

Cook Time:25 mins

Total Time:35 mins

Servings: 2

Ingredients

• 1 teaspoon olive oil
• 1 medium onion, finely chopped
• 2 cloves garlic, minced
• 400 grams canned tomatoes, crushed
• 400 grams canned navy beans, drained and rinsed
• 2 tablespoons tomato paste
• 1 tablespoon maple syrup
• 1 tablespoon apple cider vinegar
• 1 teaspoon mustard powder
• 1 teaspoon smoked paprika
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 4 slices whole wheat bread slices
• 2 tablespoons fresh parsley, chopped (optional)

Directions

Step 1

Heat the olive oil in a medium saucepan over medium heat.

Step 2

Add the chopped onion and sauté for 5 minutes until it becomes soft and translucent.

Step 3

Stir in the minced garlic and cook for an additional 1 minute, ensuring it doesn't burn.

Step 4

Pour in the crushed tomatoes and bring the mixture to a simmer.

Step 5

Add the drained and rinsed navy beans to the saucepan.

Step 6

Stir in the tomato paste, maple syrup, apple cider vinegar, mustard powder, smoked paprika, salt, and black pepper.

Step 7

Mix all the ingredients well and let them simmer gently over low heat for about 15 minutes, stirring occasionally.

Step 8

While the beans are simmering, toast the whole wheat bread slices in a toaster until golden brown.

Step 9

Once the beans are cooked and the flavors have melded together, taste and adjust seasoning if needed.

Step 10

Serve the baked beans warm over the toasted bread slices.

Step 11

Garnish with chopped fresh parsley if desired before serving.

Nutrition Facts

Serving size	(1115.9g)

Amount per serving	% Daily Value*
Calories	932.3

Total Fat 21.7g	0%
Saturated Fat 3.1g	0%
Polyunsaturated Fat 1.3g
Cholesterol 0mg	0%
Sodium 3168.1mg	0%
Total Carbohydrate 158.0g	0%
Dietary Fiber 38.0g	0%
Total Sugars 47.0g
Protein 42.0g	0%

Vitamin D 0IU	0%
Calcium 453.8mg	0%
Iron 14.7mg	0%
Potassium 2651.4mg	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: 19.6%

Protein: 16.9%

Carbs: 63.5%