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Healthy beans on toast

Homemade Butter Beans On Sourdough Toast

So simple to make and packed full of nutrients and flavour. These butter beans served on sourdough toast will provide your body with long sustained energy and make the perfect breakfast or lunch.
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Prep Time5 minutes
Total Time25 minutes
CourseBreakfast, Brunch, Lunch
KeywordButterbeans, Spicy
Servings 2
Calories 536kcal

Ingredients
 

  • 400 g tin of butter beans drained
  • 1 red onion finely chopped
  • 1 medium sized fresh tomato loosely chopped
  • 4 garlic cloves finely chopped
  • 1 red chilli finely chopped
  • 400 g tin of plum tomatoes
  • 1 handful of spinach
  • 1 tbsp of honey
  • ½ tsp cumin
  • 1 tsp paprika
  • ½ tsp garam masala
  • 1 tsp red chilli powder
  • ¼ tsp salt
  • ¼ tsp black pepper
  • ½ lime juice only
  • 1 tbsp extra virgin olive oil
  • 2 slices brown sourdough

Instructions
 

  • Heat a large skillet on a medium-low heat and add the oil followed by red onion, garlic and chilli. Sauté for 4-5 minutes until soft.
  • Add the chilli powder, paprika, cumin and stir well for 1 minute before adding 70 ml of water. Continue to stir for 1-2 minutes until the water has evaporated.
  • Once the water has evaporated, add the plum tomatoes,, garam masala, salt, pepper and honey making sure to break up the tomatoes with a wooden spoon before adding the fresh tomato and butter beans.
  • Add a splash of water, bring to the boil before reducing to a gentle simmer. Allow to simmer for around 15 minutes until the sauce has thickened.
  • After 15 minutes turn off the heat and add the spinach, fresh lime juice and stir well.
  • Season to taste before serving.
  • Pop the sourdough bread in the toaster for a few minutes then plate up and enjoy ;)

Notes

These homemade butter beans go with pretty much anything.
  • If you would like to increase the protein, serve two poached eggs on top.
  • If you would like to increase the carbs, serve with either rice, pasta or in a jacket potato.
  • If you would like to increase the fat in this meal, serve with an avocado or top with some chopped nuts.

Nutrition

Serving: 1 Serving | Calories: 536kcal | Carbohydrates: 96g | Protein: 22g | Fat: 10g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Sodium: 1736mg | Potassium: 1495mg | Fiber: 17g | Sugar: 21g | Vitamin A: 5530IU | Vitamin C: 55mg | Calcium: 232mg | Iron: 11mg
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