Posh fare for poor students. Healthy, filling, fibrous, and, most importantly, DIRT CHEAP.
My Private Note
Units: US | Metric
- 1 (16 ounce) can vegetarian baked beans, in tomato sauce
- 4 slices whole wheat bread
- 1/2 small onion, diced fine
- 1 teaspoon minced garlic or 1/4 teaspoon garlic powder
- 1 teaspoon peanut oil
- 2 tablespoons tomato paste or 2 tablespoons prepared ketchup
- 2 tablespoons vinegar
- 1 dash Worcestershire sauce or 1 dash Tabasco sauce or 1 dash soy sauce
- 1Sauté the onion and garlic in the peanut oil for 1 minute.
- 2Add the tomato paste, continuing to sauté.
- 3Add the vinegar, mix thoroughly, add the tin of beans. Reduce heat and allow to simmer.
- 4Toast the bread to crispy while it simmers.
- 5Check taste of beans, season to taste.
- 6Allocate about 3/4 cup of beans per 2 slices of toast. This yields enough for 2-3 lunches, since the beans keep for a few days.
- 7For vegetarian do not use the Worcestershire sauce or find a vegetarian version.
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Nutritional Facts for Better Beans on Toast
Serving Size: 1 (335 g)
Servings Per Recipe: 2
- Amount Per Serving
- % Daily Value
- Calories 396.2
- Calories from Fat 49
- Total Fat 5.5 g
- Saturated Fat 1.1 g
- Cholesterol 0.0 mg
- Sodium 1188.7 mg
- Total Carbohydrate 79.0 g
- Dietary Fiber 14.1 g
- Sugars 26.3 g
- Protein 17.1 g