It takes a smidgen more effort than opening a tin and pouring it onto toast, but it's hardly taxing. And the healthfulness of the offering is at least tenfold.
Full of beans
This really isn’t even a proper recipe so I’d be taking the biscuit if I started explaining the process in length. Instead, here’s something more helpful: what are all those various beans in tins like?
The blue label that says ‘BEANZ’ doesn’t need introductions, and it tastes both like childhood and a hangover rescue, which is quite a feat. Inside there are haricot beans, small and white, high in fibre and reasonably protein-loaded, but even though Mr Heinz has reduced the sugar and salt content of the recipe, a portion is still almost three teaspoonfuls of sugar.
You can get the same creamy and mild taste but no added sugar if you reach for cannellini beans, and you could always add your own ketchup to them if you must. Cannellini are great in salads, Italian soups and in pasta – if you’ve not tried pasta e fagioli, you’ve missed out.
Red kidney beans taste more earthy and suit Mexican dishes best: cooked in chillies, added to burritos. Pinto beans are similar although not quite as popular in the UK, for whatever reason. Both are very high in protein and fibre, as all beans are anyway.
And black beans are the nutrition powerhouse, the highest in protein and fibre but still sensible in calorie content, which is why they can be made into veggie burgers and used in stews. They do taste earthier and murkier, plus they tend to go mushy if cooked too long but on the other hand that makes them useful in recipes that involve blending. And for refried beans as well.
And they make absolutely excellent beans on toast. Take that, Heinz!
Cook it quickly
It takes all of two-three minutes cooking: only until the beans are warmed through. Don’t cook them any longer than that or you’ll get refried beans which, lovely as they might be in an appropriate context, are not the aim here.
Garlic sweated gently in oil – garlic doesn’t like to be fried too long either – then chilli flakes or paste, some tomato puree and that’s the base. Beans are seasoned with some cider vinegar, maple syrup, salt and pepper. That’s it.
Variations
As simple a recipe this is, so it’s also extremely versatile. If you haven’t got chipotle chillies, use ancho, hot smoked paprika or spicy harissa paste.
Instead of apple cider vinegar (though that one is trending so you’ll likely have it in the cupboard), use wine vinegar, lime or lemon juice.
No maple syrup? No problem: honey will do, or a teaspoon of brown sugar at a push.
The only gun I’ll stick to is the type of beans, but not because you can’t use a different variety, but because this smoky, fruity, hot seasoning goes with black beans (and red at another push).
For white beans, cannellini or haricot more garlic, a little butter and some chopped herbs will be better suited – but that’s perhaps another recipe? Ha ha.
More tinned beans recipes
Pearled spelt and cannellini bean salad with rose harissa dressing is a delicious lunch option, convenient if you prepare the ingredients, store them in the fridge and mix just before serving. It’s a recipe for a healthy, filling and delicious meal.
Grilled manouri cheese with beans and charred little gem lettuce halves makes a wonderful salad. Manouri is a soft Greek cheese, milder and less salty than feta but just as versatile, fresh or cooked.
Baked sweet potato halves loaded with spicy black beans and Cheddar cheese: vegetarian lunch, snack or dinner, blissfully comforting.
More savoury toast recipes
A vibrant brunch of roasted Brussels sprouts on sourdough toast: this is an ethical, seasonal and cheap alternative to avocado, packed with flavour and plant-based goodness. Perfect for breakfast or lunch, this easy recipe uses local ingredients and delivers bold taste with a sprinkle of Parmesan.
Broad bean and smashed pea bruschetta with herbs, garlic and a drizzle of olive oil is a starter, lunch or appetiser to kill for. It gives a completely new meaning to beans on toast!
Fresh chanterelles sautéed in a little butter, piled on thick slices of toasted bread, make lunch, starter or a snack fit for gods. Scottish or French chanterelles, sunny yellow wild mushrooms, are autumn’s best.