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Jelena B
By Jelena B

Smoky Black Beans on Toast

2 steps
Prep:5minCook:20min
Updated at: Tue, 15 Aug 2023 21:07:39 GMT

Nutrition balance score

Good
Glycemic Index
50
Low
Glycemic Load
14
Moderate

Nutrition per serving

Calories208.5 kcal (10%)
Total Fat8.6 g (12%)
Carbs27.3 g (10%)
Sugars10.3 g (11%)
Protein6.8 g (14%)
Sodium1160.3 mg (58%)
Fiber4.1 g (15%)
% Daily Values based on a 2,000 calorie diet

Instructions

Step 1
Heat the oil in a saucepan over a medium heat, then add the onion and garlic. Cook until soft, around 5 minutes. Add the tomato puree, paprika, brown sugar/molasses and soy sauce. Cook through for a couple of minutes. Add in the beans, the chopped tomatoes and the mushrooms and simmer for around 5 minutes. Season with salt and pepper to taste then serve on toast.
Step 2
Tips: Any beans will do, try mixing them up to get different nutrients - even lentils work! I often add a handful of spinach just before I serve up and wilt it in to get an extra portion of veggies in this meal.

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