Baked Eggs and Beans on Toast

Dairy Free
Health score
35%
Baked Eggs and Beans on Toast
40 min.
4
652kcal

Suggestions

Ingredients

  • tablespoons apple cider vinegar 
  • 30 ounce navy beans drained and rinsed undrained canned 1 ; 1
  • slices top thick
  • large eggs 
  • 0.3 cup parsley fresh chopped
  • cups grape tomatoes halved
  • tablespoon dijon honey mustard 
  • servings kosher salt and pepper freshly ground
  • tablespoons olive oil extra-virgin plus more for brushing
  • 0.5 small onion chopped
  • teaspoons steak sauce 
  • tablespoon tomato paste 

Equipment

  • bowl
  • frying pan
  • oven

Directions

  1. Preheat the oven to 375 degrees F.
  2. Heat 1 1/2 tablespoons olive oil in a large ovenproof skillet over medium-high heat.
  3. Add the onion and cook, stirring, until golden, about 5 minutes.
  4. Add the tomato paste and cook, stirring, 1 more minute. Stir in the vinegar, honey mustard, Worcestershire sauce, 1/2 cup water, and salt and pepper to taste. Bring to a simmer, then add the beans, plus the liquid from one of the cans. Cook until the beans are soft, about 5 more minutes.
  5. Make eight indentations in the bean mixture and crack an egg into each.
  6. Sprinkle with salt and pepper and transfer to the oven.
  7. Bake until the egg whites are set, 10 to 14 minutes.
  8. Meanwhile, heat a large skillet over medium-high heat.
  9. Brush the bread with olive oil on both sides and toast in the skillet, 1 minute per side. Toss the tomatoes, parsley, the remaining 1/2 tablespoon olive oil, and salt and pepper to taste in a bowl. Divide the toast among plates; top each with 2 eggs, some beans and the tomato salad.
  10. Photograph by Antonis Achilleos

Nutrition Facts

Calories652kcal
Protein22.29%
Fat26.32%
Carbs51.39%

Properties

Glycemic Index
65.63
Glycemic Load
26.88
Inflammation Score
-9
Nutrition Score
39.110869283262%

Flavonoids

Naringenin
0.51mg
Apigenin
8.09mg
Luteolin
0.05mg
Isorhamnetin
0.44mg
Kaempferol
0.18mg
Myricetin
0.66mg
Quercetin
2.22mg

Nutrients percent of daily need

Calories:652.15kcal
32.61%
Fat:19.18g
29.51%
Saturated Fat:4.71g
29.41%
Carbohydrates:84.27g
28.09%
Net Carbohydrates:70.69g
25.71%
Sugar:7.85g
8.72%
Cholesterol:372mg
124%
Sodium:1769.65mg
76.94%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:36.56g
73.12%
Selenium:61.62µg
88.03%
Vitamin K:79.03µg
75.27%
Folate:276.8µg
69.2%
Manganese:1.29mg
64.71%
Phosphorus:578.43mg
57.84%
Vitamin B1:0.83mg
55.57%
Fiber:13.58g
54.33%
Vitamin B2:0.88mg
51.61%
Iron:8.97mg
49.84%
Magnesium:145.81mg
36.45%
Copper:0.69mg
34.29%
Potassium:1105.49mg
31.59%
Vitamin A:1540.03IU
30.8%
Vitamin E:4.46mg
29.72%
Vitamin B6:0.54mg
26.98%
Zinc:3.81mg
25.39%
Vitamin B3:4.84mg
24.21%
Vitamin C:18.6mg
22.54%
Vitamin B5:2.21mg
22.1%
Calcium:209.21mg
20.92%
Vitamin B12:0.89µg
14.83%
Vitamin D:2µg
13.33%