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Breakfast Beans Over Toast

Yields8 ServingsPrep Time5 minsCook Time20 mins

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.

Breakfast Beans Over Toast

 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

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.

Nutrition Facts

Serving Size ½ cup beans + 1 slice toast

Servings 0

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.


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