BEANS ON TOAST
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!