British-Style Beans on Toast

Dairy Free
Very Healthy
Health score
70%
British-Style Beans on Toast
45 min.
4
803kcal

Suggestions


There's something undeniably comforting about a classic British-style beans on toast. This dish is not just a staple in many households; it's a warm embrace on a chilly day, a quick lunch solution, or a satisfying dinner option. With its rich flavors and hearty texture, this recipe elevates humble ingredients into a delightful meal that everyone will love.

Imagine sinking your teeth into perfectly toasted sourdough bread, topped with a generous helping of savory navy beans simmered to perfection. The combination of molasses, brown sugar, and Worcestershire sauce creates a sweet and tangy sauce that clings to each bean, while the aromatic garlic and onion add depth and warmth. Plus, this dish is dairy-free and boasts a health score of 70, making it a guilt-free indulgence that you can enjoy any time of the day.

Whether you're looking for a quick lunch, a filling main course, or a cozy dinner, this British-style beans on toast recipe is sure to satisfy. With just a little prep and some patience, you can create a dish that not only nourishes the body but also warms the soul. So gather your ingredients, roll up your sleeves, and get ready to impress your family and friends with this delightful, wholesome meal!

Ingredients

  • tablespoons apple cider vinegar 
  •  bay leaves 
  • tablespoons brown sugar 
  • tablespoon garlic clove finely chopped
  • servings pepper black freshly ground
  • cups chicken broth low-sodium homemade store-bought
  • tablespoons blackstrap molasses 
  • pound navy beans dry
  • cup onion finely chopped
  • servings parsley chopped
  • slices sourdough bread 
  • tablespoons tomato paste 
  • 2.5 cups tomato purée 
  • tablespoons vegetable oil 
  • tablespoons worcestershire sauce 

Equipment

  • bowl
  • dutch oven
  • colander

Directions

  1. In a large bowl, cover beans with 1 gallon of cold water.
  2. Add 1/4 cup kosher salt and stir to dissolve.
  3. Let soak overnight on the counter. The next day, drain in a colander.
  4. In a large dutch oven with a tight-fitting lid, heat vegetable oil over medium-high heat until shimmering.
  5. Add onion and garlic and cook, stirring frequently, until soft but not brown, about 4 minutes.
  6. Add soaked navy beans, brown sugar, molasses, Worcestershire sauce, cider vinegar, tomato paste, bay leaves, tomato puree, and 4 cups chicken stock. Bring to a simmer, then cover and lower heat to low. Cook, stirring occasionally, until beans are cooked, about 5 hours, adding additional stock if beans begin to look dry. Season to taste with salt and pepper.
  7. Toast bread, then top with a generous portion of beans and garnish with chopped parsley if desired.

Nutrition Facts

Calories803kcal
Protein16.38%
Fat14.33%
Carbs69.29%

Properties

Glycemic Index
92.47
Glycemic Load
64.73
Inflammation Score
-10
Nutrition Score
48.640434451725%

Flavonoids

Apigenin
8.62mg
Luteolin
0.05mg
Isorhamnetin
2mg
Kaempferol
0.46mg
Myricetin
0.64mg
Quercetin
14.91mg

Nutrients percent of daily need

Calories:803.24kcal
40.16%
Fat:13.21g
20.33%
Saturated Fat:2.54g
15.9%
Carbohydrates:143.8g
47.93%
Net Carbohydrates:124.73g
45.36%
Sugar:38.68g
42.98%
Cholesterol:0mg
0%
Sodium:1164.41mg
50.63%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:34g
67.99%
Manganese:1.94mg
97.14%
Folate:350.17µg
87.54%
Vitamin B1:1.26mg
84.29%
Vitamin K:86.65µg
82.52%
Fiber:19.06g
76.24%
Iron:13.46mg
74.76%
Vitamin B3:14.76mg
73.78%
Selenium:44.81µg
64.02%
Copper:1.25mg
62.26%
Potassium:2126.79mg
60.77%
Vitamin B2:0.91mg
53.24%
Phosphorus:506.82mg
50.68%
Magnesium:191.71mg
47.93%
Vitamin C:30.73mg
37.24%
Vitamin B6:0.73mg
36.73%
Vitamin E:4.46mg
29.71%
Calcium:263.38mg
26.34%
Vitamin A:1310.32IU
26.21%
Zinc:3.71mg
24.71%
Vitamin B5:1.67mg
16.72%
Vitamin B12:0.35µg
5.9%