Low Sodium Baked Beans on Toast

Transform your breakfast or lunch with this healthy and flavorful take on a classic comfort food—Low Sodium Baked Beans on Toast. This recipe swaps out canned options for tender, homemade navy beans simmered to perfection in a rich, smoky tomato sauce, infused with subtle sweetness from honey and a tangy kick of apple cider vinegar. Seasoned with smoked paprika, mustard powder, and Worcestershire sauce, these beans deliver bold flavor without the sodium overload. Served atop crispy whole-grain toast and garnished with fresh parsley, this hearty, savory dish is both nutritious and satisfying. Perfect for family meals or meal prep, this low-sodium baked beans recipe is easy to make, packed with whole ingredients, and ready to become a go-to favorite.

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:90 mins

Total Time:105 mins

Servings: 4

Ingredients

• 1 cup dried navy beans
• 1 tablespoon olive oil
• 0.5 cup onion
• 2 cloves garlic
• 1 cup diced tomatoes
• 2 tablespoons tomato paste
• 1.5 cups water
• 1 tablespoon apple cider vinegar
• 2 tablespoons honey
• 1 tablespoon Worcestershire sauce
• 1 teaspoon smoked paprika
• 0.5 teaspoon mustard powder
• 0.5 teaspoon black pepper
• 4 slices toasted whole grain bread
• 2 tablespoons fresh parsley

Directions

Step 1

Rinse and soak the navy beans in water overnight or for at least 8 hours.

Step 2

Drain and rinse the soaked beans, then transfer them to a pot. Add enough water to cover the beans by about an inch and bring to a boil.

Step 3

Reduce the heat and let the beans simmer for about 45 minutes, until they are tender. Drain and set the beans aside.

Step 4

In a large saucepan, heat the olive oil over medium heat. Add the diced onion and sauté until translucent, about 5 minutes.

Step 5

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

Step 6

Stir in the diced tomatoes, tomato paste, and water. Mix well to combine.

Step 7

Add the apple cider vinegar, honey, Worcestershire sauce, smoked paprika, mustard powder, and black pepper to the tomato mixture. Stir to blend all the ingredients.

Step 8

Add the cooked navy beans to the saucepan and stir to coat them in the sauce.

Step 9

Reduce the heat to low and let the beans simmer, uncovered, for about 30 minutes, stirring occasionally.

Step 10

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

Step 11

Once the beans have thickened and are well-coated in the sauce, remove them from the heat.

Step 12

Serve the warm baked beans over the toasted bread slices.

Step 13

Garnish with freshly chopped parsley before serving.

Nutrition Facts

Serving size	(1195.0g)

Amount per serving	% Daily Value*
Calories	1401.8

Total Fat 22.8g	0%
Saturated Fat 3.8g	0%
Polyunsaturated Fat 1.3g
Cholesterol 0mg	0%
Sodium 1138.2mg	0%
Total Carbohydrate 245.1g	0%
Dietary Fiber 47.7g	0%
Total Sugars 63.8g
Protein 66.9g	0%

Vitamin D 0IU	0%
Calcium 648.0mg	0%
Iron 21.0mg	0%
Potassium 4382.6mg	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: 14.1%

Protein: 18.4%

Carbs: 67.5%