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Smokey Harissa Beans on Toast Recipe | Plant Sourced

beans on toast on a wooden tray

As you guys know, the Plant Sourced theme for this month is high protein vegan breakfast recipes. Today’s post is the third one, and although the first two were very different (Nutella smoothie bowl and protein baked oats), they both used the same protein source – protein powder. Now, I have nothing at all against protein powder, especially as an easy way to add protein to your breakfast recipes, but I wanted to make sure that I included some recipes that had natural protein sources too. Which brings me to today’s recipe, smokey harissa beans on toast aka posh homemade beans on toast – whichever you prefer.   

I’m sure that most of you in the UK have seen that Heinz beans advert. You know the one, there’s two guys in an office kitchen – one is making a smoothie going on about how great it is because it’s high protein, low fat, high fibre and the other guy says ‘mine too’. Only the other guy is simply microwaving beans? Well, that advert has a point. Beans on toast is a healthy choice – but making a homemade smokey beans on toast recipe is just a little more interesting and flavourful.  

birds eye shot of the pot of beans in a white dish on a wooden tray, with a slice of beans on toast in the corner of the shot.

Protein Sources 

The beans are obviously a great plant based protein source, and I’ve opted for a seeded bread to add some more protein. Half a can of cannellini beans is around 8g of protein and seeded breads can be up to 8-10g per slice. I’m a little more limited with my bread choices being gluten free, so mine is only 4g per slice.  

If you’re not GF, Sainsbury’s own brand thick seeded bread is 7g per slice, Warburons sell seeded protein thin bagels at 8g each, Morrison’s have an own brand high protein bread with 5g per slice (small loaf – only 67kcal a slice). Of course, you can also go to a health food shop and pick up specific high protein loaves with 10+g per slice.  

Using the bread I used, this recipe contains 20g protein per serving, but this can be more depending on your bread of choice.  

wide shot of beans on toast with a pot of beans next to it on a wooden tray

Nutritional Information 

This recipe has an impressive 19g fibre per serving, just under 80% of the RDA. As well as the 18g of protein, this recipe only contains 9g of fat. 5g of that comes from the olive oil, so that can be reduced if you opt for fry spray instead (just 5g per serving). The beans are also a source of iron, providing 15% of the RDA. 411kcal per serving using olive oil, 375kcal using fry spray. 

Smokey Harissa Beans on Toast Recipe 

A fancy homemade smokey beans on toast recipe. High protein, high fibre, low fat, nutritious and filling. An easy weekend brunch recipe that takes less than 20 minutes.  

This recipe is gluten free, dairy free, soy free, nut free and vegan friendly.  

beans on toast on a wooden tray
5 from 6 votes
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Smokey Harissa Beans on Toast Recipe

A fancy homemade smokey beans on toast recipe. High protein, high fibre, low fat, nutritious and filling. An easy weekend brunch recipe that takes less than 20 minutes.
Course Breakfast, Lunch
Cuisine British
Keyword Beans on taost recipe, High Protein Vegan Breakfast Ideas, High Protein Vegan Recipes
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 2
Calories 411 kcal

Ingredients

  • 2 tsp olive oil or sub for fry spray for a lower fat option
  • 1 small red onion finely chopped
  • 1 ½ heaped tbsp harissa paste
  • 1 heaped tsp smoked paprika
  • Crack of black pepper
  • 1 large/ 2 small cloves of garlic finely chopped
  • 250 g passata approx. 2/3 of a regular sized carton
  • 1 can cannellini beans drained and rinsed
  • 4 slices of seeded bread I used a gluten free sourdough

Instructions

  1. Heat a small saucepan on a low-medium heat. Add the olive oil and cook the onion and garlic for a few minutes. Add the smoked paprika, pepper and harissa paste and cook for a minute then add the passata. Simmer for 5 minutes then stir in the beans and cook for 5 minutes.
  2. Toast the bread then pile on the beans and serve.

Serve and enjoy!

What do you normally opt for if you’re having a cooked breakfast? Are you a fan of beans on toast? 

Until next time,

Sophie

32

Comments

  2. 5 stars
    There is something so comforting about beans on toast! This recipe sounds like such a healthy, nutritious and filling version especially with such a high protein content. This would make such a nice and simple lunch idea and really tasty too! Okay, now I’m craving beans on toast… fab post Sophie! <3 xx

    Bexa | http://www.hellobexa.com

    Reply

  6. 5 stars
    You had me at beans on toast! It’s one of my favourite breakfast options, although I admit to having the tinned variety more often than not. I’ll have to give these a try for a little something different. Pinned for later.

    Reply

  11. These sound truly delicious. And what a filling treat for cheap! I’m allergic to onions so I’d have to sub them out, but I’m excited to try this for myself sometime soon.

    Reply

  14. I’m trying to think back to when I last had beans in toast and I’m coming up short… I’ve never thought to make my own baked beans, but I’d absolutely try out this recipe, looks so delicious!
    Ellie x | elliekblog.blogspot.com

    Reply

  18. This looks so tasty! I love normal beans on toast but I do think it can get a little same-y, plus I’m always a little put off by the amount of sugar in normal tins! I love the twist of flavourings to make such a simple meal that little bit extra and different. Will definitely be trying this!

    bumblingalong.co.uk

    Reply

  21. I actually have all those ingredients in my cupboard and I need to consume more protein so will def try this out! 🙂

    Reply

  32. I’ve been missing beans on toast! This definitely sounds like a gorgeous recipe to try and heaven knows I need more protein in my diet!

    Reply

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