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  • Writer's pictureMargaret Hirsch


Beans are packed with fibre and are a great source of protein, this is a healthy nutritious meal , depending on the type of bread you want to pair it with – I enjoy it most on toasted sourdough bread.


  • 1 tbsp extra virgin olive oil – 15ml

  • ½ yellow onion finely diced

  • 2 cloves garlic minced

  • 1 tsp smoked paprika – 5ml

  • ½ tsp garlic powder- 2.5ml

  • 1 tsp chilli powder – 5ml

  • 4 tbsp tomato paste – 60ml

  • 2 tbsp yellow mustard – 30ml

  • 1 ½ tsp soy sauce or tamari – 7.5ml

  • 5 tbsp maple syrup – 75ml

  • 3 tbsp apple cider vinegar – 45ml

  • 210g can of sugar beans

To serve (optional):

  • Your favourite sourdough bread toasted

  • 1/4 cup parsley chopped (optional for serving)

  • 1 cup cherry tomatoes halved (optional for serving)


  • Heat the olive oil in a large nonstick skillet over medium heat and add the onion and garlic. Cook for about 3 minutes until fragrant and softened.

  • Alternatively use a pressure cooker and cook the beat mixture using fresh raw beans

  • Add the spices, tomato paste, and mustard, and toss until the onions are coated in the spices and pastes.

  • Add in the soy, maple, apple cider vinegar, beans, and give everything a toss to combine. Cook until the greens are wilted, and the sauce has thickened and coated all of the beans, about 5-7 minutes.

  • To serve, pile the beans on top of the crusty toasted bread. If desired, top with parsley and cherry tomatoes. Enjoy!

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Much Love,

Margaret Hirsch

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