
Beans on Toast
Homemade British beans on toast: haricot beans simmered in a smoky tomato sauce, on well-toasted wholemeal bread.
Calories470 kcal
Protein20 g
Carbs69 g
Fat10 g
💡 Use this recipe to fuel your /sport workouts with FitBot.
📝 Ingredients
- 1 tin white beans (265 g drained)
- 1 tin of chopped tomatoes (400 g)
- 1 brown onion (about 100 g)
- 1 garlic clove
- 1 tbsp olive oil
- 1 tbsp tomato paste
- 1 tsp smoked paprika
- 1 tsp brown sugar
- 1 tsp red wine vinegar
- 4 slices wholemeal bread (about 40 g each)
- Salt, black pepper
🍴 Utensils
- Medium saucepan
- Wooden spoon
- Colander
- Chopping board
- Toaster or frying pan
📖 Steps
- Peel the onion and chop it as finely as possible: tiny pieces melt into the sauce, as in the tinned version. Peel and chop the garlic. Drain the beans in a colander and rinse under cold water.
- Heat the oil in a saucepan over a medium heat. Add the onion and a pinch of salt, then cook for 5 min, stirring, until soft and translucent but not coloured. Add the garlic and smoked paprika and stir for 30 seconds.
- Add the tomato purée and stir for 1 min so it lightly colours the onion. Pour in the chopped tomatoes, brown sugar and vinegar, stir and bring to a gentle simmer.
- Add the beans, lower to a medium-low heat and simmer for 10 min uncovered, stirring from time to time, until the sauce thickens and coats the spoon. Crush a few beans against the side of the pan to make it creamier.
- Meanwhile, toast the slices of bread in the toaster or in a dry frying pan over a medium heat, 2 min per side, until golden and really crisp: they need to hold up under the sauce without going soggy.
- Taste the sauce, then season with salt and pepper. If it's still too runny, cook for another 2 to 3 min; if it's too thick, loosen it with 2 tbsp hot water.
- Put 2 slices of toast on each plate and spoon over plenty of piping hot beans. Serve straight away with a grind of pepper, while the bread is still crisp.
💡 FitBot tip: For more protein after your workout, crumble 100 g smoked tofu into the sauce at the end of cooking. The beans keep for 3 days in the fridge and reheat with a splash of water.