SPICY BEANS ON TOAST
Jazz up this all-day staple dish with some cumin, coriander and semi-dried tomatoes then serve on hot buttered wholemeal bread
Provided by Sara Buenfeld
Categories Main course
Time 15m
Number Of Ingredients 10
Steps:
- Put a frying pan of water on to boil for the eggs, and toast the bread. Heat the oil in a pan, add the onion and gently cook for a few mins until it softens. Sprinkle the spices into the pan and stir briefly to toast them. Tip in the tomatoes and beans, and warm through.
- Turn down the heat under the frying pan so that the water is just simmering, then crack in the eggs and gently poach them until the whites are firm but the yolks are still runny. Pile the beans onto the toast (you can butter the slices or leave them plain), place the eggs on top and sprinkle with extra cumin. If you have any fresh herbs around like coriander or parsley, you can sprinkle them on, too.
Nutrition Facts : Calories 537 calories, Fat 21 grams fat, SaturatedFat 4 grams saturated fat, Carbohydrate 61 grams carbohydrates, Sugar 11 grams sugar, Fiber 14 grams fiber, Protein 28 grams protein, Sodium 3 milligram of sodium
SPICY BUTTERBEANS ON TOAST
Steps:
- To a pot add a glug of olive oil, 1 crushed garlic clove and the drained and rinsed butter beans and stir
- Now add the tinned tomatoes, 2 tsp paprika, 2 pinches chilli flakes, 1 tbsp maple syrup, 1 tbsp tamari and stir
- Cook on a high heat for about 7-8 minutes until the sauce starts to thicken
- Now take off the heat, add the spinach and stir though until it wilts
BUTTER BEAN PâTé WITH MELBA TOAST
This speedy pâté is ready in 15 minutes, the perfect last minute starter
Provided by Good Food team
Categories Buffet, Canapes, Dinner, Lunch, Snack, Starter, Supper
Time 15m
Number Of Ingredients 7
Steps:
- Heat the oil in a pan, then gently cook the shallot and garlic for 5 mins until softened. Transfer to a large bowl. Add the butter beans, then mash together until roughly puréed. Stir in the soured cream, parsley and seasoning. Cover and chill until ready to serve.
- Meanwhile, place the slices of bread under a medium grill and gently toast on both sides until light golden. Cut off the crusts and, using a long, sharp knife, split the bread in half, through the centre. Place the bread, untoasted-side up, under a low grill until it curls into a crisp, golden shell. Serve with the butter bean pâté and a sprig of parsley.
Nutrition Facts : Calories 149 calories, Fat 3 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 24 grams carbohydrates, Fiber 5 grams fiber, Protein 8 grams protein, Sodium 1.31 milligram of sodium
SMOKY BEANS ON TOAST
Forget shop-bought cans of baked beans. This homemade version is tastier and healthier, with an impressive four of your 5-a-day
Provided by Emily Kydd
Categories Breakfast, Brunch, Lunch, Snack, Supper
Time 35m
Yield Serves 1 generously
Number Of Ingredients 11
Steps:
- Heat the oil in a small pan, add the onion and pepper, and fry gently until soft, about 10-15 mins. Crush half the garlic and add this to the pan, along with the tomatoes, paprika, vinegar, beans, sugar and some seasoning. Bring to a simmer and cook for 10-15 mins or until slightly reduced and thickened.
- Toast the bread, rub with the remaining garlic and drizzle with a little oil. Spoon the beans over the toast, drizzle with a little more oil and scatter over the parsley.
Nutrition Facts : Calories 380 calories, Fat 14 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 42 grams carbohydrates, Sugar 17 grams sugar, Fiber 15 grams fiber, Protein 13 grams protein, Sodium 0.26 milligram of sodium
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