Healthy Greens and Beans on Toast Breakfast
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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!
And you can freeze the sauce if you’re doing meal prep – this is one of our favorite freezable meal ideas!
Greens and beans on toast: a toast to healthy breakfasts!
As with all our recipes, this is a healthy breakfast toast recipe (much like our french toast with stewed apples!). 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.
Subscribe to get our FREE 7-Day Vegetarian High Protein Meal Plan for Weight Loss
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!
Ingredients
- 1 ½ tsp olive oil
- 1 clove garlic
- 4 oz spinach
- 1 oz basil, fresh (plus more for serving)
- 1 oz parsley, fresh
- ⅓ cup oat milk
- 1 tsp lemon juice
- 1 can white beans (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
- 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
- Make-ahead? Yes, prep the night before, it’ll be even more flavorful that way.
- Freezable? Absolutely!
Nutrition
Dave Bell
I’m not a foodie, although I do love eating. I believe food should serve us and our goals, not hinder. Taking control and responsibility for what I eat is important to me. Lots of veggie protein is my way forward.
Abril Macías
Creator of this wonderful recipe!
I am a culinary creator and food photographer from Quito, Ecuador. I have a Master’s degree in New Food Thinking and a Bachelor’s degree in Gastronomy, my expertise lies in crafting and capturing creative dishes. Collaborating with websites and blogs worldwide, I develop recipes and bring them to life through captivating photographs.
I dedicate my work in the kitchen and through the lens to explore food from different backgrounds, origins and diets. I would describe my style as “comfort food with a twist”. My goal is to create recipes that are homely, yet attractive, delicious and have something different and exiting to them.
James LeBaigue MSc
James has a Masters Degree in Sport and Exercise Nutrition, as well as an Advanced Diploma in Human Nutrition.
He loves combining his scientific knowledge along with food in the real world, and these recipes are the result.
He’s on top of all the latest evidence and guidelines to make sure our nutrition advice on the website is as accurate as it can be.
By day he works as an Advanced Clinical Practitioner in a busy NHS GP Practice.
Each recipe is tested and then eaten (much to James’ delight), many times before it is deemed worthy to be published. Bon appetit!
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