These Smoky Maple Beans on Sprouted Toast make the most delicious, nutritious 15-minute meal that will actually leave you feeling satisfied!
I’m a sucker for quick and easy recipes, and these Smoky Maple Beans on Toast are no different. But what’s really important to me is that a recipe isn’t just quick and easy, but also super satisfying.
There are four main components that go into making a meal satisfying- Getting a good source of protein, carbohydrates, and fat and flavour! Bonus points if the carbohydrates are also a great source of fiber, too.
Why is this? Well, protein, fiber and fat work together to keep our blood sugar stable, meaning we won’t experience a quick surge in energy, then a crash. Instead, creating meals using this framework means we’ll feel super satisfied from our meals, and they’ll help to power us through our day. Flavour is important because if you don’t like the taste of a meal, chances are it isn’t going to leave you feeling very satisfied.
This is why I’m so excited to introduce this Smoky Maple Beans on Toast recipe to you. It’s packed with plant-based protein and fibre from the beans, healthy fats from the olive oil, and is seriously bursting with flavor from the maple syrup. Serve it with sprouted grain toast for some energizing carbohydrates and even more fiber, protein and nutrients and we have a winning meal!
What are sprouted grains?
You may never have heard of sprouted grains, so let’s talk about it! To make sprouted grains, organic whole grains are cleaned, rinsed, and soaked in water until they begin to sprout. The entire grain is used when sprouting, meaning they’re high in fiber and nutrients.
Why choose sprouted grains?
When we sprout grains, the phytic acid content that’s naturally found in the grains decreases, meaning certain nutrients like zinc, iron, magnesium and B vitamins that are usually harder to access in the grains are released and become easier to absorb. This means that we get more nutrient ‘bang for our buck’! Sprouted grains are also lower on the glycemic index, which helps the keep our blood sugar more stable and energy levels consistent throughout the day. They’re also easier to digest, which is always appreciated!
How to choose bread that satisfies
The top things I look for when choosing a bread are fiber and protein content. I always recommend choosing a bread that has at least 3 grams of fibre and 4 grams of protein per slice, which is why I’m so excited to partner with Silver Hills to share this Smoky Maple Beans on Toast recipe! I’ve relied on Silver Hills products for years, from their sliced bread to bagels to hot dog and hamburger buns. I love that they create products from organic, sprouted whole grains and always have a super simple ingredient list. I truly trust all of their products to be both nutrient dense and delicious!
For today’s recipe, I’ve chosen Silver Hills Mack’s Flax Bread since it has a whopping 5 grams of fiber and 6 grams of protein per slice, and just 1 gram of sugar. I also love this flax bread since it has both ground and whole flax seeds in it, which are a great source of plant-based omega-3 healthy fats. If you’re feeding this recipe to kiddos (which I definitely recommend, this recipe is totally kid-approved!), then try out Silver Hill’s Organic Multigrain, since it’s a little softer in texture but still a great source of fiber and protein.
How to Make These Smoky Maple Beans on Toast
- Add olive oil, white beans, tomato sauce, tomato paste, maple syrup, garlic powder, smoked paprika, dijon mustard, lemon juice, salt and pepper to a large pan over medium heat. Cook for 10-15 minutes until mixture has thickened slightly.
- Serve on Silver Hills sprouted toast and enjoy!
- For beans you can use cannellini, white navy beans, or even chickpeas or black beans!
- If you don’t have tomato sauce on hand, diced tomatoes would also work well, you may just need to simmer the mixture for longer to get your desired texture
- Feel free to add sautéd mushrooms, spinach, or any other veggie of your choice into this recipe!
To learn more about sprouted grains and Silver Hills products, check out www.silverhillsbakery.ca
I hope you like these Smoky Maple Beans on Toast as much as I do! Make sure to tag me on Instagram if you try them out, and don’t forget to follow me on Pinterest for more recipes like this!
Smoky Maple Beans on Toast
These Smoky Maple Beans on Toast make the most delicious, nutritious 15-minute meal that will actually leave you feeling satisfied!
- 4 slices Silver Hills Sprouted Bread
- 1 tbsp olive oil
- 1 can white beans, drained and rinsed about 2 cups
- 1/2 cup tomato sauce
- 154 mL tomato paste
- 2 tsbp maple syrup
- 1/2 lemon juiced
- 1 tsp garlic powder
- 1 tsp smoked paprika
- 1 tsp dijon mustard
- 1/4 tsp salt
- 1/4 tsp ground black pepper
Add olive oil, white beans, tomato sauce, tomato paste, maple syrup, garlic powder, smoked paprika, dijon mustard, lemon juice, salt and pepper to a large pan over medium heat. Cook for 10-15 minutes until mixture has thickened slightly.
Serve on Silver Hills sprouted toast and enjoy!
More Quick and Easy Meal Ideas
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