A can of baked beans is a staple in most households but the kind coated in tomato sauce tends to be high in sugar.
Those seeking a healthier alternative to beans on toast don’t have to miss out, however, it just requires a few substitutions.
Swap sliced supermarket bread for a fresh loaf, like seeded wholemeal or sourdough, and exchange traditional baked beans for cannellini or butter beans instead.
Chickpeas also work well in this recipe, as shared by EatingWell. The healthy eating guide shared the formula for white bean and avocado toast, a dish reviewed by a registered dietician.
Described as “fibre-rich and creamy”, the combination of avocado and beans makes for the perfect pairing with a slice of toast.
Healthy beans on toast recipe
Ingredients
Two slices of wholemeal bread, toasted
Half an avocado mashed
One cup of canned white beans, rinsed and drained (or chickpeas)
Salt and pepper to taste
A pinch of chilli flakes
Method
First, toast the bread either in the toaster or in an air fryer or grill for a couple of minutes until golden. Now slice an avocado around the centre and twist it to separate it into two halves without damaging the stone.
Take the open avocado side without the stone in and use a knife to slice the green centre into a grid, then use a dessert spoon to scoop it onto the toast.
Take a fork and gently mash the avocado onto the bread before topping with the drained beans. Season well with salt, pepper and chilli flakes to serve.
Add a dash of good quality olive oil for extra flavour or try a drizzle of balsamic vinegar for a richer taste.
EatingWell members who have tried the recipe left glowing reviews, with one person named Evie claiming it to be “very tasty”, adding that she used chickpeas instead of white beans.
A second chimed: “So simple love it. Put a fried egg on next time”. A third added: “This was a nice change from my go-to egg and avocado toast.”
Some suggested mashing the beans slightly, as one person wrote: “Like others, I mashed the beans a bit. I used cannellini beans with cracked pepper and some salt flakes. I also added arugula and a couple of tomato slices. Great recipe!”
The versatile recipe works with almost any beans, as one person tried with black beans and a little seasoning.
