Beans on Toast Recipe

Anti-Inflammatory Beans on Toast

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This beans on toast recipe is inspired by the traditional breakfast in the U.K., where toast is slathered in saucy baked beans. Here we add mushrooms, which add texture and enhance the savory flavor of the dish. Mushrooms are packed with selenium, an antioxidant that may help decrease inflammation in the body. Other nutrient-packed ingredients, like the fiber in multigrain bread and the capsaicin in chili powder, add even more anti-inflammatory power. Use the multigrain bread to sop up the sauce. Serve with a scrambled or fried egg on the side.

Amanda Holstein

Updated on June 10, 2024

Reviewed by Dietitian

Emily Lachtrupp, M.S., RD

Tested by

EatingWell Test Kitchen

Active Time:

20 mins

Total Time:

20 mins

Servings:

Nutrition Profile:

Nut-Free High-Fiber Egg-Free Anti-Inflammatory

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Ingredients

1 tablespoon unsalted butter
3 cups thinly sliced cremini mushrooms
1 ½ tablespoons lower-sodium Worcestershire sauce
2 teaspoons tomato paste
¾ teaspoon chili powder
¼ teaspoon salt
1 (13.7-ounce) can baked beans in tomato sauce (such as Heinz)
4 slices multigrain bread, toasted
1 tablespoon chopped fresh flat-leaf parsley

Directions

Melt butter in a large saucepan over medium-high heat. Add mushrooms; cook, stirring occasionally, until they begin to soften, about 5 minutes.

Photographer: Jen Causey, Food Stylist: Emily Nabors Hall
Reduce heat to medium; add Worcestershire, tomato paste, chili powder and salt; stir until well incorporated. Cook, stirring occasionally, until the liquid has evaporated and the mushrooms are golden brown, about 5 minutes.

Photographer: Jen Causey, Food Stylist: Emily Nabors Hall
Reduce heat to low and add beans; cook, stirring occasionally, until thoroughly heated, 3 to 5 minutes.

Photographer: Jen Causey, Food Stylist: Emily Nabors Hall
Spoon 1/2 cup of the bean mixture onto each slice of toast and sprinkle with parsley.

Photographer: Jen Causey, Food Stylist: Emily Nabors Hall

Originally appeared: EatingWell.com, April 2023

Nutrition Facts (per serving)

183	Calories
4g	Fat
28g	Carbs
5g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 1 slice toast & 1/2 cup bean mixture
Calories 183
% Daily Value *
Total Carbohydrate 28g	10%
Dietary Fiber 6g	21%
Total Sugars 8g
Added Sugars 3g	6%
Protein 5g	10%
Total Fat 4g	5%
Saturated Fat 2g	10%
Cholesterol 8mg	3%
Vitamin A 193IU	4%
Vitamin C 3mg	3%
Vitamin D 4IU	1%
Folate 30mcg	8%
Vitamin K 16mcg	13%
Sodium 517mg	22%
Calcium 69mg	5%
Iron 2mg	11%
Magnesium 26mg	6%
Potassium 260mg	6%
Zinc 1mg	9%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Anti-Inflammatory Beans on Toast

Ingredients

Directions

Nutrition Facts (per serving)

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