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Healthy Greens and Beans on Toast Breakfast

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Toasted bread slice that is on the white plate is topped with beans, green sauce and crumbled cheese. There is a bowl with topping along it | Hurry The Food Up

Welcome to our greens and beans breakfast! It’s a healthy beans on toast breakfast with a twist. Instead of doing the classic white beans in tomato sauce, this white beans recipe uses a delicious green sauce!

What do we mean by green sauce?

We mean fresh basil and parsley, leafy spinach, whizzed up with oat milk, garlic and lemon juice, to create a tangy, herby, bright green sauce, which perfectly complements the smooth creamy white beans.

A unique savoury toast recipe you will LOVE!

Ingredients laid out including spinach, parsley, white beans, oat milk, feta, bread slices | Hurry The Food Up

Greens and Beans on Toast: a toast to healthy breakfasts!

As with all our recipes, this is a healthy breakfast toast recipe. We love the idea of healthy beans on toast, because it makes a filling and hearty meal.

The bread provides a good base of carbs. We use whole grain bread because it is healthier than refined carbs. It is also more filling, because the bran and germ (which are stripped to make refined grains), are super fibrous.

The green sauce is full of spinachy goodness (iron, fibre, magneusium etc), as well as being super low in fat and sugar.

As for the white beans, they are the real powerhouse of our greens and beans breakfast. So much so that they get their own segment.

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Green sauce with beans is ready in the saucepan with spatula dipped in it. There is a glass with diced feta on the side | Hurry The Food Up
Toasted bread slice that is on the white plate is topped with beans, green sauce and crumbled cheese. There is a bowl with topping and a bread slice along it | Hurry The Food Up

Wicked White Beans

Well, first and most importantly, white beans (and indeed any beans) are a great source of plant based protein.

Protein is a fundamental part of a healthy diet, as it contributes to healthy muscle maintenance, and provides crucial amino acids.

Protein is also super important if you are trying to lose weight – not only because it is good to eat as healthily as possible if you are attempting to lose weight, but also because it is very filling!

The same applies to fibre – super important for your digestion in general, but extra important for weight loss, as it is also very filling.

1 cup of white beans contains a whole 17g protein and 11g fibre!

If you like the sound of this lush legume in a greens and beans on toast breakfast, then check out some of our other white bean recipes, like these breakfast beans and eggs or this cheesy Tuscan Kale and white bean soup!

And if you want to learn more about healthy weight loss as a vegetarian, check out our vegetarian for weight loss e-book!

A birds eye view of toasted bread slice that is on the white plate is topped with beans, green sauce and crumbled cheese. There is a bowl with topping and a bread slice along it | Hurry The Food Up
Healthy Greens and Beans on Toast Breakfast
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Looking for healthy new toast recipes? Try our greens and beans on toast! White beans in a herby green sauce, with feta!
Prep Time:8 minutes
Cook Time:10 minutes
Total Time:18 minutes
Servings:2
Calories:384kcal
Author: Abril Macías

Ingredients

  • 1 ½ tsp olive oil
  • 1 clove garlic
  • 4 oz spinach
  • 1 oz basil, fresh (plus more for serving)
  • 1 oz parsley, fresh
  • cup oat milk
  • 1 tsp lemon juice
  • 1 can white beans, cooked (1 can = 15 oz drained or 250 g cooked beans)
  • 3 oz low fat feta cheese (crumbled)
  • 2 large slices wholegrain bread (or sourdough, 3.5 oz = 100g)
  • Salt and pepper to taste

Instructions

  • Dice garlic.
    1 clove garlic
  • In a small saucepan add the olive oil over medium heat and cook the garlic for about 1 minute. Add the spinach, basil and parsley and cook until the greens have wilted down and taken out some of their moisture, however, they are still bright (do not go as far as making them greyish).
    1 ½ tsp olive oil, 4 oz spinach, 1 oz basil, fresh, 1 oz parsley, fresh
  • Blend the greens with the oat milk, lemon juice, ½ tsp of salt and black pepper per taste (you can use a hand blender and process in the same saucepan). Process until you have a bright green sauce that is completely processed.
    ⅓ cup oat milk, 1 tsp lemon juice, Salt and pepper to taste
  • Take the sauce back to the pot and add the white beans. Cook for about two minutes, until the liquid boils and heats the beans, and the sauce is clinging to the beans. Taste and add extra salt if necessary.
    1 can white beans, cooked
  • Toast the bread slices.
    2 large slices wholegrain bread
  • Top the toasted bread slices with the beans with green sauce and crumbled cheese. Finish with torn basil leaves and freshly cracked pepper.
    3 oz low fat feta cheese

NOTES

Looking for more delicious breakfasts?
Health-ified Classic Vegetarian Baked Beans
Creamy & Delicious Avocado & Cottage Cheese on Toast
Simple & Effective Mushrooms on Toast
Gluten Free & Vegan Banana Bread
Protein Packed Tofu Omelette

Nutrition

Nutrition Facts
Healthy Greens and Beans on Toast Breakfast
Amount per Serving
Calories
384
% Daily Value*
Fat
 
11
g
17
%
Saturated Fat
 
4
g
25
%
Trans Fat
 
1
g
Polyunsaturated Fat
 
1
g
Monounsaturated Fat
 
2
g
Cholesterol
 
23
mg
8
%
Sodium
 
591
mg
26
%
Potassium
 
1077
mg
31
%
Carbohydrates
 
51
g
17
%
Fiber
 
9
g
38
%
Sugar
 
7
g
8
%
Protein
 
25
g
50
%
Vitamin A
 
7341
IU
147
%
Vitamin C
 
39
mg
47
%
Calcium
 
288
mg
29
%
Iron
 
8
mg
44
%
* Percent Daily Values are based on a 2000 calorie diet.
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