Beans on Toast
Getting home from a transatlantic overnight flight with two kids leaves me feeling too exhausted to cook properly, but the long haul flight leaves me wanting something wholesome and nourishing. Cue — healthy baked beans on toast! Since I have a stock of my “Everything-but-the-kitchen-sink” Tomato Sauce in my freezer (recipe in link in my bio), all I need to do is add a drained tin of Butter Beans and some toast and voila — a comforting anytime-of-day meal that has complex carbohydrates, a nice dose of plant protein and a ton of veggies — not bad for something that took 5 minutes to throw together in one pan! It is also the perfect “I have nothing to feed the kids” meal, as it’s a super quick healthy twist on a traditional classic. If you haven’t made my veggie-laden sauce, I’d encourage you to stock your freezer full of it, as it comes in so handy when you have nothing fresh in the fridge to cook… like now! But if you haven’t then, here is a recipe with the only fresh ingredient being an onion (and don’t we all find them lurking in the back of cupboards from time to time?).
· 1 Can of Chopped Tinned Tomatoes
· 2 tbsp Red Wine Vinegar
· 1 Clove Garlic
· 1 Can Butter Beans (drained)
· 1 Onion
· 2 tsp Tomato Puree
· 1.5 tbsp Organic Coconut Sugar
· 2 tsp Herbs of your choice — I always go for Smoked Paprika because I adore anything smokey, but Basil, Oregano, Thyme and Rosemary also work very well)
· 1 tsp Chilli (leave out if giving to kids)
· 1 tsp Rapeseed Oil
· 6 Slices Buckwheat Bread
· Optional — A sprinkling of your favourite cheese.
· Finely dice the onions and mince the garlic.
· Heat the oil in a large frying pan, add the onions and sweat until slightly browning.
· Add the minced garlic, stir for 1 minute and then add the tinned tomatoes, tomato puree and herbs.
· Stir until fully combined and then add the vinegar and sugar and leave to simmer on a low heat for 5 minutes, stirring occasionally.
· Add the drained butter beans and cook for another 5 minutes.
· Salt & pepper to taste.
· Serve on some wholewheat or buckwheat toast.
· Optional — add a sprinkling of your favourite cheese.
Calories — 396
Carbohydrates — 66g
Fat — 4g
Protein — 13g
Fibre — 11g (46%)