First published in Wish November 2007
Variations
- Replace kidney beans with lima beans (butter beans). They’re larger and flatter than kidney beans, and give a different look and taste to the dish.
- Stir leftover cooked ham or crumbled bacon into the sauce with the beans, adding more water as necessary.
- Serve beans, greens and cheese wrapped in warm tortillas.
Chef’s Tip: Freeze leftover tomato purée in ice-cube trays and transfer to freezer bags to use in your next batch of homemade tomato sauce.
food
Designer Beans on Toast
This delicious recipe is high in both fibre and flavour
Ingredients (Serves 6)
| 2 tbsp | olive oil |
| 1/2 cup | finely chopped onion |
| 1 tbsp | minced garlic |
| 1/2 cup | tomato purée |
| 2 tbsp | brown sugar |
| 2 tbsp | fancy molasses |
| 1 tbsp | Dijon mustard |
| 1/2 cup | water |
| 2 | 19-oz cans white kidney beans, rinsed and drained |
| 2 tbsp | chopped fresh parsley |
| 1 | baguette, cut into long, diagonal 1/4-inch-thick slices |
| 2 cups | mustard greens or spring mix |
| 12 | thin slices aged Cheddar |
Instructions
- Heat oil in a large pan over medium heat. Add onions and garlic and cook, stirring frequently until softened, about 3 minutes. Stir in next 5 ingredients and season with salt and pepper.
- Add beans, cover and cook over low heat until sauce thickens, about 15 minutes. Stir in parsley.
- Meanwhile, toast baguette. Divide greens equally among slices. Top with beans and cheese and serve.
Nutritional information
Nutrients per serving: 563 calories, 22 g fat, 27 g protein, 69 g carbs, 10 g fibre. Excellent source of calcium.
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