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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 bread slice along it | Hurry The Food Up

Healthy Greens and Beans on Toast Breakfast

Course: Breakfast, Lunch
Diet: Egg Free, Low Calorie, Dairy Free, Vegetarian
Time: Max 20 min
Calories: 150 - 450 kcal
Diet: egg-free
Prep Time: 8 minutes
Cook Time: 10 minutes
Total Time: 18 minutes
Servings: 2 servings
Calories: 384kcal
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Ingredients

  • 1 ½ tsp olive oil
  • 1 clove garlic
  • 4 oz (110 g) spinach
  • 1 oz (30 g) basil, fresh (plus more for serving)
  • 1 oz (30 g) parsley, fresh
  • ⅓ cup (80 ml) oat milk
  • 1 tsp lemon juice
  • 1 can (250 g) white beans (1 can = 15 oz drained or 250 g cooked beans)
  • 3 oz (85 g) low fat feta cheese (crumbled)
  • 2 large slices wholegrain bread (or sourdough, 3.5 oz = 100g)
  • Salt and pepper to taste

Instructions

  • Dice 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).
  • 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.
    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
  • 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.
  • Toast the bread slices.
  • Top the toasted bread slices with the beans with green sauce and crumbled cheese. Finish with torn basil leaves and freshly cracked pepper.
    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

Video

Nutrition

Calories: 384kcal | Carbohydrates: 51g | Protein: 25g | Fat: 11g | Saturated Fat: 4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 1g | Cholesterol: 23mg | Sodium: 591mg | Potassium: 1077mg | Fiber: 9g | Sugar: 7g | Vitamin A: 7341IU | Vitamin C: 39mg | Calcium: 288mg | Iron: 8mg