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.


Yields8 ServingsPrep Time5 minsCook Time20 minsDifficultyBeginner

Ingredients

 3 cups cooked white beansor 2 (15 oz) cans of white beans, drained and rinsed
 ¼ cup onions, diced
 ¼ cup raw cashews
 1 cup water
 ¼ tsp garlic powderor 1 garlic clove, minced
 ¾ tsp cornstarch
 ½ tsp salt
 2 tbsp pimentos (optional)
 8 slices 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

Serving Size ½ cup beans + 1 slice toast

Servings 8


Amount Per Serving
Calories 189
% Daily Value *
Total Fat 3g5%
Saturated Fat 0g
Trans Fat 0g
Cholesterol 0mg
Sodium 445mg19%
Total Carbohydrate 39g13%
Dietary Fiber 12g48%
Sugars 4g
Protein 11g22%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Ingredients

 3 cups cooked white beansor 2 (15 oz) cans of white beans, drained and rinsed
 ¼ cup onions, diced
 ¼ cup raw cashews
 1 cup water
 ¼ tsp garlic powderor 1 garlic clove, minced
 ¾ tsp cornstarch
 ½ tsp salt
 2 tbsp pimentos (optional)
 8 slices 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.

Breakfast Beans Over Toast
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