VEGAN BAKED BEANS ON TOAST

VEGAN BAKED BEANS ON TOAST

Vegan Baked Beans on Toast is a wholesome and comforting dish that brings plant-based nutrition and simplicity to your plate. Using low-sugar baked beans, this recipe reduces unnecessary added sugars while keeping the intense flavour that makes this classic a favourite. The addition of nutritional yeast lends a savoury, cheesy depth to the beans, eliminating the need for dairy, while whole-grain bread adds fibre and texture. This easy meal provides a solid source of protein and energy, making it perfect for breakfast, brunch or a light lunch. With only three ingredients and minimal prep, it’s ideal for busy mornings or those seeking a no-fuss and nutritious start. The balance of complex carbohydrates and plant-based protein makes this a satisfying option that fuels your day without leaving you feeling heavy. Warm, hearty and ready in under 10 minutes, it’s the perfect blend of comfort and convenience.

RECIPE CATEGORY

Breakfast

SERVING SIZE

1

CUISINE

British

PREPARATION/TECHNIQUES

5 Ingredients or Less, One-Pot Wonders, Simmer

OCCASION/HOLIDAY

Back to School, Casual Dinner, Spring, Picnic, Family Reunion, Mother’s Day

SPECIAL CONSIDERATION/DIETARY CONCERNS

Vegan, Vegetarian, Dairy-Free, High Fibre, Low Fat, Low/No Sugar, Quick & Easy

DISH TYPE

Sandwich

INGREDIENTS

• ½ cup low-sugar baked beans

• 1 slice of whole-grain bread

• 1 tsp nutritional yeast

FULL NUTRITIONAL INFORMATION

• Calories: 212.3 kcal

• Fat: 1.9 g

• Saturated Fat: 0.3 g

• Carbohydrate: 41.2 g

• Sugar: 12.3 g

• Fiber: 8.7 g

• Sodium: 549.3 mg

• Protein: 12.6 g

• Calcium: 73.5 mg

• Iron: 2.5 mg

• Potassium: 352.1 mg

PREPARATION

• Toast the Bread: Lightly toast 1 slice of whole-grain bread until golden and crisp.

• Heat the Beans: In a small saucepan, gently warm ½ cup of low-sugar baked beans over low to medium heat, stirring occasionally.

• Add Nutritional Yeast: Once warmed through, stir in 1 teaspoon of nutritional yeast until thoroughly combined.

• Assemble the Toast: Place the toasted bread on a plate and spoon the warm, seasoned baked beans evenly over the top.

• Serve Immediately: Enjoy while hot, optionally garnished with fresh herbs or a pinch of black pepper.

PREP TIME

2 minutes

COOKING TIME

5 minutes

TIPS

• Choose the Right Beans: Opt for canned baked beans with reduced sugar and sodium for a healthier version.

• Even Heating: Stir the beans constantly to avoid sticking and ensure even heating throughout.

• Toaster Tip: Use a toaster or grill pan to toast the bread to your preferred level of crispness.

• Flavour Enhancer: A splash of balsamic vinegar or a dash of smoked paprika can add depth to the beans.

• Meal Expansion: Add a side of grilled tomatoes or sautéed spinach for extra nutrients and colour.

VARIATIONS

• Spicy Twist: Add a dash of hot sauce or a pinch of chilli flakes to the beans for a kick.

• Protein Boost: Mix in a tablespoon of cooked lentils or chickpeas for an added protein punch.

• Gluten-Free Option: Use gluten-free whole-grain bread for those with gluten sensitivities or coeliac disease.

• Cheesy Upgrade: Add an extra teaspoon of nutritional yeast or a slice of vegan cheese and grill briefly to melt.

• Veggie Add-ins: Stir in finely chopped mushrooms, spinach, or courgette to the beans while heating for added volume and nutrients.

PREPPING AND STORAGE

• Short-Term Storage: Any leftover baked beans can be stored in the fridge in an airtight container for up to 3 days.

• Freezing: Beans can be frozen in single-serving containers for up to 2 months. Thaw in the fridge overnight and reheat gently on the hob or in the microwave.

• Toasted Bread: Toast just before serving to maintain crispness. Avoid assembling in advance to prevent the item from becoming soggy.

• Batch Prep Tip: Prepare multiple servings of beans in advance, refrigerate and reheat as needed for quick meals throughout the week.