These Vegan Homemade Beans on Toast are not only so much tastier than tinned baked beans, but there is also no added sugar! With a prep and cook time of fewer than 20 minutes, these beans have great nutritional value.
When we want comfort food, we want something that is easy and ready in a flash. Thus making beans on toast a quick go-to. However, tinned beans can be high in both salt and sugar. The sauce is often too runny and they lack flavour.
Therefore, this delicious and healthy cannellini bean recipe really fits the bill in balancing comfort and conscience! ????
Main ingredients and what they contain
Cannellini beans – amongst other great vitamins and minerals, they contain potassium, iron, calcium, folate and have 6.3 g of fibre per 100 g and 7.1 g of protein per 100 g, and many health benefits!
Onions – high levels of antioxidants, folate (B9) and B6, and high in vitamin C. Only a tiny amount of protein content, but 1.7 g of fibre per 100 g and many other health benefits.
How to make these very easy Vegan Homemade Beans on Toast
Equipment you will need
Start by heating the oil, over a medium heat, in a pan and gently fry the onions for 2-3 minutes. You are looking for them to soften and start to go a golden brown colour. When onions start to colour they also start to release their natural sugars. That’s why it’s important to finely chop them for this recipe so that the time given will allow the onions to start this process. Of course, you don’t want them too sweet or it will take over the other flavours.
Then add the smoked paprika and continue to cook for another minute to release the flavour of the spice. Then add the beans, tomatoes, and mushroom ketchup.
Bring the pan up to a boil and then reduce the heat to a gentle simmer, uncovered, for 10-12 minutes to allow the flavours to fuse and the sauce to thicken. Stir occasionally so that the beans do not stick.
I love mushroom ketchup and have been using it for years. However, you may not find it in a supermarket and may have to buy it online.
However, if you can’t get mushroom ketchup, you could substitute vegan Worcestershire Sauce, which is widely available in health food shops.
When the sauce has thickened, remember tinned beans are already cooked and all you are doing here is heating them and letting them absorb the flavours, add the black pepper. Taste to see if you need any extra salt – the mushroom ketchup has salt in it so you may not need any extra.
All you need to do now is toast your chosen bread and serve the beans!
I have not included the calories for the toast as it will depend on which bread you use.
Depending on your appetite, this recipe will feed 2-3 people, but I have calculated the calories based on 2 servings.
But, of course, you don’t have to serve these beans on toast, they will go with any other foods that you choose to have beans with!
Sprinkle over some chopped chives, if using, and just enjoy the wonderful flavour of homemade beans, rather than tinned!
Did You Know?
Cannellini Beans are also known as White Kidney Beans!
Cannellini Beans have a high soluble fibre content giving a slow release of energy throughout the day – this helps keep blood-sugar levels balanced.
These beans will keep for 2-3 days in the fridge. As the tinned beans were already cooked, food hygiene standards may not recommend you reheat any leftovers. However, any leftovers are great cold – and, personally, I would reheat them, but that is down to my personal choice.
For any foods that you want to reheat, you should follow your own food hygiene guidelines, for your country, as there can be conflicting advice around reheating food. UK readers can check out the Food Standards Agency for information on the safe reheating of pre-cooked foods.
Did you try these beans? Please leave me a comment in the box below, I would love to hear from you ????????
Happy Beans on Toast making and ENJOY!
Vegan Homemade Beans on Toast
- 26/01/2021
- 2-3
- 20 min
- 246 (based on 2 servings and does not include toasted bread) Cals/Serving
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Ingredients
- 10 ml / 2 teaspoons oil
- ½ medium onion, finely chopped
- 15 ml / 1 tablespoon smoked paprika
- 1 400 g tin cannellini beans, drained and rinsed
- 1 400 g tin chopped tomatoes
- 15 ml / 1 tablespoon mushroom ketchup
- 2.5 ml / ½ teaspoon freshly ground black pepper
- freshly ground salt to taste
- 15 ml / 1 tablespoon fresh chives, finely chopped, to serve (optional)
- Toasted bread of your choice, to serve (not included in calories as this will depend on which bread you use)
Directions
- Step 1
- Heat the oil in a pan over a medium heat. Add the onions and gently fry, reducing heat as necessary, for 2-3 minutes, until softened and turning golden.
- Step 2
- Add the smoked paprika and cook for 1 minute to bring out the flavour of the spice.
- Step 3
- Next, add the beans, tomatoes, and mushroom ketchup. Bring to a boil, then reduce heat and simmer for 10-12 minutes, stirring occasionally, or until the sauce has thickened.
- Step 4
- Add the pepper, and stir in. Season with salt if needed. However, please note that the mushroom ketchup has salt in it which should be sufficient for most people’s taste.
- Step 5
- Serve on toasted bread and sprinkle with the finely chopped chives, if using.
