Toast
Homemade smoky baked beans on toast
Cannellini beans simmered in a smoky tomato sauce with onion, garlic, paprika and a touch of maple until thick and glossy, piled onto hot wholemeal toast.
- 40 min · 10 min hands-on
- Serves 4
- Medium saucepan, wooden spoon, toaster
- Contains wheat, gluten, soy
- Vegan
- Complete meal
One serve gives you
Daily needs: Female 31–50- Protein 20 g · 21%
- Carbs 60 g · 63%
- Fat 7 g · 16%
- Fibre 18 g
Highest in this recipe
Black shows one serve; the rest of each bar is left for the day. * Partial ingredient data.
Ingredients
Weights for 4 servings. Per-serve nutrition stays the same.
- 15 g
- 150 g
- 8 g
- 4 g
- 40 g
- 400 g
- 600 g
- 100 g
- 20 g
- 10 g
- 10 g
- 0.5 g
- 320 g
- 5 g
Check product labels and cross-contact. Ingredient notes are not an allergy-safety guarantee.
Method
5 steps · about 40 min- Heat the olive oil in a medium saucepan over medium heat. Cook the onion for 7–8 minutes until soft and lightly golden, then add the garlic and smoked paprika for 30 seconds.
- Stir in the tomato paste and cook for 2 minutes until it darkens. Add the canned tomatoes, crushing them well, then the cannellini beans, water, maple syrup, soy sauce, vinegar and pepper.
- Simmer gently, uncovered, for 20–25 minutes, stirring often and crushing a few beans against the side of the pan, until the sauce is thick and glossy and clings to the beans.
- Toast the wholemeal bread until crisp.
- Spoon the hot beans over two slices of toast per person and scatter with parsley. Leftover beans keep in the fridge for 4 days; reheat until steaming hot.
Ways to finish it
Optional · changes per serve shownThings people add to dishes like this. They haven’t been checked against your diet or allergies, so each one says what it contains.
- Chilli flakesSpicy
Dry heat, no extra liquid.
Add at the table · chilli flakes 2 g for 4 serves
+6 kJ · +0.1 g fat · +0.1 g protein · +0 mg sodium per serve
Contains chilli
How
Scatter over at the table.
- Squeeze of lemonFresh · Tangy
Bright and clean.
Add at the table · lemon juice 40 g for 4 serves
+11 kJ · +0.0 g fat · +0.1 g protein · +0 mg sodium per serve
How
Squeeze over just before eating.
- Toasted garlic oilSavoury · Rich
Savoury and fragrant.
Add once it’s cooked · garlic 16 g, olive oil 20 g for 4 serves
+206 kJ · +5.1 g fat · +0.2 g protein · +0 mg sodium per serve
How
Warm the sliced garlic gently in the oil until pale gold, then spoon over.
More ideas (1)
- Black pepperSavoury
Warm and a bit sharp.
Add at the table · black pepper 2 g for 4 serves
+6 kJ · +0.0 g fat · +0.1 g protein · +0 mg sodium per serve
How
Grind over at the table.
We can’t taste your food; these are things people put on dishes like this. The recipe’s nutrition doesn’t include them.
One serve gives you
Daily needs: Female 31–50- Protein 20 g · 21%
- Carbs 60 g · 63%
- Fat 7 g · 16%
- Fibre 18 g
Highest in this recipe
Black shows one serve; the rest of each bar is left for the day. * Partial ingredient data.
Calculation limitations
- Further heating in this recipe is not covered by the food record or a reviewed cooking factor. Reported contributions remain estimates.
Every nutrient, and where it comes from
152 nutrients and food components, and the ingredients that supply each one.
See all 152 with a free account
Every vitamin, mineral, fat, sugar and amino acid in this recipe, per serve or for the whole batch, and which ingredients supply each one. Free, no card needed.
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About this recipe and its sources
Editorially reviewed for ingredient-method agreement, flavour structure, moisture control, practical timings and food-safety cues. Compound products and cross-contact remain label-dependent. Revision 3 uses reduced-salt soy sauce for the savoury depth Worcestershire sauce gave, because Worcestershire is made with anchovy; the recipe is now vegetarian and vegan. For vegans, choose bread with no milk or egg: the generic wholemeal record is a nutrient estimate, not product certification.
MorselMetrics kitchen ideas · 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 source-backed food records. Cooking changes without a supported model remain unadjusted; unknown nutrient values remain unknown.
- Olive oil: Whole-recipe edible weight.
- Brown onion, finely diced: Whole-recipe edible weight.
- Garlic, crushed: Whole-recipe edible weight.
- Smoked paprika: Whole-recipe edible weight.
- Tomato paste, no added salt: Whole-recipe edible weight.
- No-added-salt canned tomatoes, undrained: Whole-recipe edible weight.
- Canned cannellini beans, rinsed and drained: Whole-recipe edible weight.
- Water: Whole-recipe edible weight.
- Pure maple syrup: Whole-recipe edible weight.
- Reduced-salt soy sauce: Whole-recipe edible weight.
- Cider or white wine vinegar: Whole-recipe edible weight.
- Ground black pepper: Whole-recipe edible weight.
- Wholemeal bread, 8 slices of about 40 g: Whole-recipe edible weight.
- Flat-leaf parsley, chopped: Whole-recipe edible weight.
AFCD attribution, data & methods
Food matches used for nutrition
- Olive oil: Oil, olive
- Brown onion, finely diced: Onion, mature, brown skinned, peeled, raw
- Garlic, crushed: Garlic, peeled, fresh, raw
- Smoked paprika: Paprika, dry powder
- Tomato paste, no added salt: Tomato, paste, no added salt
- No-added-salt canned tomatoes, undrained: Tomato, whole, canned in tomato juice, no added salt, undrained
- Canned cannellini beans, rinsed and drained: Bean, haricot or cannellini, canned, drained
- Water: Water, tap
- Pure maple syrup: Syrup, maple, pure
- Reduced-salt soy sauce: Sauce, soy, commercial, reduced salt
- Cider or white wine vinegar: Vinegar (except balsamic vinegar)
- Ground black pepper: Pepper, black, ground
- Wholemeal bread, 8 slices of about 40 g: Bread, from wholemeal flour
- Flat-leaf parsley, chopped: Parsley, continental, fresh, raw