Breakfast Beans Over Toast

Beans? For breakfast? Yes! Beans are perfect to start your day off with a full stomach, stabilized sugars, and less likelihood to have cravings in between meals.

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  • 3 cups cooked white beans, or 2 (15 oz.) cans of white beans, drained and rinsed
  • ¼ cup onions, diced
  • ¼ cup raw cashews
  • 1 cup water
  • ¼ teaspoon garlic powder or 1 garlic clove, minced
  • ¾ teaspoon cornstarch
  • ¼-½ teaspoon salt
  • 2 tablespoons pimentos (optional)
  • 8 slices whole-wheat bread


  • Sauté onion in 2 tablespoons of water.
  • When water evaporates and pan starts to brown, add a little more water.
  • When onions become translucent, add beans and cook for 5 minutes.
  • Meanwhile, blend cashews, water, garlic, cornstarch, and salt until smooth and add to beans and onions. You may mix in diced pimentos if desired.
  • Heat for 10 minutes and serve over whole-wheat toast.
  • Tip: Even though there are a lot of carbohydrates in this meal, the fiber in the beans helps minimize blood sugar spikes.

Ready in about 25 minutes
Makes 6-8 servings

About the Author

Jonathan Ewald

“If man thinks about his physical or moral state he usually discovers that he is ill.” – Johann Wolfgang von Goethe

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