Smoky Beans on Toast

Everyone has had beans on toast at one point in their lives, it is go-to for quick and easy meals. Smoky beans on toast might be a little different from the standard tin of beans on thick white bread that you are used to but it is considerably healthier, in fact, it gives you 4 of your 5 a day!

Here are the ingredients you will need for Smoky Beans on Toast, a little different from your student days but definitely worth the effort.

  • 1/2 a Table Spoon of Olive Oil
  • 1/2 a Small Onion
  • 1/2 a Small Red Pepper
  • Small Can of Tomatoes
  • 1/2 Table Spoon of Paprika
  • 2 Tablespoons of Red Wine Vinegar
  • 210g Can of Butter Beans or Chickpeas
  • 1/4 Tablespoon of Sugar
  • 1 Slice of Seeded Bread
  • Parsley Sprigs

With a prep and cook time of around 25 minutes, this is a quick and easy option that gives a new spin on a classic British meal.

To make Smoky Beans on Toast first you will have to heat oil in a small pan before adding your onions and pepper to fry until soft, this would usually take around 10-15 minutes to do. Then you will have to crush half of your garlic before adding this along with some seasoning, your tomatoes, paprika, sugar, vinegar and beans.

You can then bring your pan to a simmer and cook until it has thickened which will usually take around 10 to 15 minutes.

Rather than just leaving your bread toasted you can use the remaining garlic to rub over it and drizzle with a little oil. Spoon the beans over your toast and then drizzle with a little more oil and scatter with parsley.

As well as being 4 of your 5 a day this meal only comes in at around 450 calories and produces 15 grams of protein which is ideal for people that are regular visitors to the gym.

Changing small things like the kind of beans on toast you eat are the little changes that are easy to make but can have longer-term effects. Changing your dietary habits will always take a bit of work and willpower but when you find delicious recipes it makes it that little bit easier to see through and continue with for the long run.

Leave a Reply

Your email address will not be published. Required fields are marked *