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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Quantity Unit Name Link Alternatives
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


  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.
  6. Tip: Even though there are a lot of carbohydrates in this meal, the fiber in the beans helps minimize blood sugar spikes.

Prep Time: 25 minutes
Serving Size: 6-8 servings
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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