American Bachelor Cooking Breakfast Dinner Food Groups International Legumes Specials

Baked beans on Toast

Very easy to make, this recipe is another healthy option for breakfast as it is the combination of complex carbs and protein. Tin of baked beans is available in almost any part of the country so if you are bachelor and want to make healthy breakfast yourself, this one is easy  and yummy option. Lets see how to make it.

Preparation time: 5 mins

Cooking time: 5 mins

Serves: 4

Ingredients:

Baked beans: 100 g or half small tin

Whole wheat bread: 4 nos

Tomatoes: 2 nos med sized

Onion/spring onion: 1 tbsp finely chopped

Garlic:  1 tsp crushed/ finely chopped

Olive oil/butter/oil: 1 tbsp

Capsicum: 1 tbsp finely chopped

Tomato ketchup: 1 tbsp

Spring onion greens: to garnish

Mixed herbs: 1 tsp

Salt: as per taste

Process:

  • Heat the oil/butter in the pan, add onions to it.
  • When onion turns translucent add capsicum, crushed garlic and sauté for a minute.
  • Now blanch the tomatoes and puree it. Add the puree to the pan and mix well.
  • Sauté for one more minute and add baked beans, tomato ketchup, salt and mixed herbs.
  • Mix well and simmer till gravy becomes thick and keep aside.
  • Divide the mixture into 4 equal portions.
  • Toast the whole wheat bread.
  • Spread the beans mixture on the toast, garnish with spring onion greens and serve hot.

 Nutritional Value:

Energy:   115.5 cal

Carbs: 17.43 g

Protein: 3.6 g

Fat: 3.5 g

About the author

Ami Paneri Upadhyay

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