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.
3cupscooked white beansor 2 (15 oz) cans of white beans, drained and rinsed
¼cuponions, diced
¼cupraw cashews
1cupwater
¼tspgarlic powderor 1 garlic clove, minced
¾tspcornstarch
½tspsalt
2tbsppimentos (optional)
8slices whole-wheat bread
Instructions
1
Sauté onion in 2 tablespoons of water.
2
When water evaporates and pan starts to brown, add a little more water.
3
When onions become translucent, add beans and cook for 5 minutes.
4
Meanwhile, blend cashews, water, garlic, cornstarch, and salt until smooth and add to beans and onions. You may mix in diced pimentos if desired.
5
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.
Nutrition Facts
8 servings
Serving size
½ cup beans + 1 slice toast
Amount per serving
Calories189
% Daily Value *
Total Fat3g4%
Saturated Fat 0g
Trans Fat 0g
Cholesterol0mg
Sodium445mg20%
Total Carbohydrate39g15%
Dietary Fiber 12g43%
Total Sugars 4g
Protein11g
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Ingredients
3cupscooked white beansor 2 (15 oz) cans of white beans, drained and rinsed
¼cuponions, diced
¼cupraw cashews
1cupwater
¼tspgarlic powderor 1 garlic clove, minced
¾tspcornstarch
½tspsalt
2tbsppimentos (optional)
8slices whole-wheat bread
Directions
1
Sauté onion in 2 tablespoons of water.
2
When water evaporates and pan starts to brown, add a little more water.
3
When onions become translucent, add beans and cook for 5 minutes.
4
Meanwhile, blend cashews, water, garlic, cornstarch, and salt until smooth and add to beans and onions. You may mix in diced pimentos if desired.
5
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.
AuthorLife and Health Network
Can you recommend a white bean that is best with this recipe? Thanks!