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Breakfast & brunch · 1 serving

Baked beans & spinach on toast

Hot baked beans and wilted baby spinach spooned over crisp wholemeal toast for an easy breakfast or lunch.

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Baked beans & spinach on toast · Per serving (1 of 1)

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41 selectedof 152 nutrients · 152 showing

Reference shortcuts only use complete reported values with an RDI or AI. AI is an intake reference, not proof of deficiency. Missing data never counts as zero.

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At a glance

Vegan · 10 minutes active preparation · 10 minutes total · meal

Method range: 1–1 servings.

Contains: wheat, gluten. Check individual packaging and cross-contact information; this is not an allergy-safety guarantee.

Estimated per serving

Energy
1817 kJ
Protein
19.9 g
Carbs
58.6 g
Fat
7.6 g
Iron
4.6 mg
Calcium
234.6 mg
Folate
427.0 µg
Vitamin C
15.9 mg

* Partial ingredient data. Additional cooking losses may not be included. Open recipe for all vitamins, minerals and calculation notes.

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Calculation limitations

Ingredients

Nutrition weights for 1 serving. Changing the batch size keeps the per-serving nutrition the same.

  • Wholemeal bread, 2 slices76 g
  • Canned baked beans in tomato sauce220 g
  • Baby spinach50 g
  • Olive oil5 g
  • Ground black pepper0.5 g

Method

  1. Toast the bread until crisp and golden, then put it on a warm plate.
  2. Heat the olive oil in a small saucepan over medium heat. Add the spinach and stir for 1–2 minutes until just wilted and excess moisture has evaporated.
  3. Add the baked beans and black pepper. Stir for 3–4 minutes until bubbling gently and steaming hot throughout, then spoon over the toast and serve immediately.

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Nutrition

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Baked beans & spinach on toast · Per serving (1 of 1)

Choose a shortcut, or tick individual nutrients. The copied results use the amounts shown in this recipe or food.

41 selectedof 152 nutrients · 152 showing

Reference shortcuts only use complete reported values with an RDI or AI. AI is an intake reference, not proof of deficiency. Missing data never counts as zero.

Preview the text you'll copy

Macros and selected micronutrients. Open All nutrients for the full nutrient and food-component profile. Availability varies by ingredient. Select a nutrient to see which ingredients supply it.

Overview, per serving
NutrientAmountReference comparison
1817 kJCooking estimate incomplete—
19.9 gCooking estimate incomplete—
7.6 gCooking estimate incomplete—
17.2 gCooking estimate incomplete69%AI · reported contribution only
58.6 gCooking estimate incomplete—
235 mgCooking estimate incomplete23%RDI · reported contribution only
54 µgCooking estimate incomplete36%RDI · reported contribution only
4.6 mgCooking estimate incomplete26%RDI · reported contribution only
0.00 µgCooking estimate incomplete0%RDI · reported contribution only
427 µgCooking estimate incomplete107%RDI · reported contribution only
15.9 mgCooking estimate incomplete35%RDI · reported contribution only

Estimates from the identified food records, including dated product labels where specified. “Not reported” is unknown; partial totals may be incomplete. Whole-batch amounts are not compared against one person’s daily reference. Per-serving percentages compare one serving with daily RDI/AI targets for Women 31–50 years, not upper limits. Values use foods in their recorded states; additional cooking losses are not modelled unless you select a supported method when editing ingredients.

About this recipe

Editorially reviewed with measured ingredients, practical timings and explicit doneness cues. Ingredient identity evidence does not certify allergen-free manufacture.

MorselMetrics everyday basics · MorselMetrics original recipe content

Original AI-assisted recipe development for MorselMetrics. Editorially reviewed. Nutrition calculated from attributed food-composition sources.

Calculation assumptions & recipe adaptations

Estimated from weighed edible ingredients using existing AFCD records. Baked beans include their tomato sauce; bread is weighed before toasting and all measured oil is counted. Generic commercial product formulation remains unconfirmed.

  • Wholemeal bread, 2 slices: Whole-recipe edible weight.
  • Canned baked beans in tomato sauce: Whole-recipe edible weight.
  • Baby spinach: Whole-recipe edible weight.
  • Olive oil: Whole-recipe edible weight.
  • Ground black pepper: Whole-recipe edible weight.

AFCD attribution, data & methods

Food matches used for nutrition
  • Wholemeal bread, 2 slices: Bread, from wholemeal flour
  • Canned baked beans in tomato sauce: Baked beans, canned in tomato sauce
  • Baby spinach: Spinach, baby, fresh, raw
  • Olive oil: Oil, olive
  • Ground black pepper: Pepper, black, ground

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