Smokey Beans on Toast

September 12, 2017

 

Beans on toast is an old fave from my childhood and perhaps yours too. Trouble is the tinned stuff can be packed full of too much salt and sugar than is unhealthy for us. But make it yourself and you are in control of what you put in it, and it becomes a super healthy meal.

 

So I've created my own version. The smokey bit comes from the paprika - I can't get enough of smoked paprika. You could add chillis for the heat or or use cumin instead. Why not try these beans on a baked sweet potato or stirred in some wholemeal pasta. It's pack full of goodness and makes a great vegan breakfast (minus the cheese of course).

 

 

INGREDIENTS

1 tbsp of olive oil

Half an onion, thinly sliced

1 clove of garlic, crushed

1 tsp Smoked Paprika

400g tin of tomatoes

400g flageolet beans, rinsed and drained 

1 tbsp Balsamic vinegar

1tbsp Worcestershire sauce

Salt and pepper

25g of cheddar cheese, finely grated (optional)

 

 

METHOD

Heat the oil in a small non-stick saucepan on a medium heat and add the onions. Fry for a good 5 minutes until soft. Then add the garlic for a couple more minutes and then the paprika. Stir in the tomatoes and bring to the boil. Then pour in the beans. Add the balsamic vinegar, salt and pepper, and simmer for a good 5 minutes until the vinegar is reduced. Put your bread in the toaster. Add the tomato puree and Worcestershire sauce. Butter the toast and pour the beans over it. Now top with the cheese and serve, or go vegan and leave it out - it will be just as tasty!

 

Flexi Tweak: Add 30g of chorizo for extra smokey paprika flavour or fry up some tasty butcher-bought sausages.

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