Smoky Black Beans on Toast

Name: Smoky Black Beans on Toast
Prep time: 5 min
Cook time: 20 min
Total time: 25 min
Cuisine: American
Ingredients: 1 tbsp olive oil; ½ a medium onion, diced; 1 small garlic clove, minced; 3-4 medium mushrooms, roughly chopped (optional); 1 tbsp tomato puree; ½ tsp smoked paprika; 1 tbsp brown sugar/molasses; 1 tbsp soy sauce (trust me!); ½ can of beans (any), drained and rinsed.; ¼ can of chopped tomatoes; Salt & pepper to taste; Bread toasted

2 steps

Prep:5minCook:20min

Updated at: Tue, 15 Aug 2023 21:07:39 GMT

Nutrition balance score

Good

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories214.2 kcal (11%)

Total Fat8.5 g (12%)

Carbs28.7 g (11%)

Sugars10.4 g (12%)

Protein7.1 g (14%)

Sodium1179.7 mg (59%)

Fiber4.4 g (16%)

% Daily Values based on a 2,000 calorie diet

Ingredients

2 servings

1 Tbspolive oil

0.5onion

medium, roughly chopped, optional

1 Tbsptomato puree

½ tspsmoked paprika

1 Tbspbrown sugar

1 Tbspsoy sauce

trust me

0.5can of beans

any, drained and rinsed

0.25can of chopped tomatoes

to Serve

Bread

toasted

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.