Italian Beans on Toast

Italian Beans on Toast is a simply delectable and easy meal option! It’s also budget-friendly, which is ideal considering the rising food prices. Nevertheless, you’ll love this high-fibre, protein-packed and nutrient-rich meal because you can switch up the type of bean and use fresh or dried herbs and canned tomatoes. Be sure to precook your beans or use canned ones for added convenience. This way, when you’re ready to cook your Italian Beans, you simply add your beans to your homemade sauce. Finally, as always, let your taste buds be your guide and adjust seasoning to your liking.

Do Italians Use Beans?

Yes, beans are a key ingredient in Italian cooking. Interestingly, beans are called fagioli and they’re grown in all regions of Italy. From a nutrition standpoint, beans offer both a boost of bowel-regulating insoluble fibre and cholesterol lowering soluble fibre. Additionally, beans boost intake of heart healthy magnesium and potassium. Importantly, they’re a cost-effective protein at only around $1 for a can or a few dollars for a bag of dried beans.

Are Canned Tomatoes Healthy?

Yes, canned tomatoes can be a healthy addition to your diet. In fact, canned produce is picked at peak freshness. Additionally, the amount of minerals, fat-soluble vitamins, protein, fat and carbohydrate remain relatively unchanged in the canning process. Interestingly, the heating process can even increase antioxidant content such as lycopene in canned tomatoes. Importantly, check the salt/sodium content on the nutrition label for 0 mg. Consequently, you can add salt in smaller amounts at the end to your preference.

What Are The Calories in Italian Beans on Toast?

There are around 300 to 500 calories in two pieces of beans on toast. A half cup of cooked beans is generally about 100 to 150 calories with approximately 6 grams of fibre and 9 grams of protein. Therefore, beans on toast calories will vary depending on the quantity of beans and the type of bread you’re choosing. Be sure to check the nutrition label if you’re unsure; however, as a dietitian encouraging a healthy food relationship, we don’t want to get too concerned with calorie counting. Lastly, check out our past blog on Sprouted Grain bread for a review of breads as a wholesome option.

What’s in my Dietitian Herb Garden?

If you are into experimenting or cultivating a home herb garden be sure to check out our post with top five garden herbs. I love growing fresh Italian parsley and sage; however, you can also easily buy in smaller quantities at the grocery store. Particularly, I enjoy adding fresh herbs to sauces, like this Italian Beans on Toast. 

When Dietitian Andrea is not cooking, you’ll find her enjoying time outdoors.

Italian Beans On Toast Recipe

Serves: 4

Prep Time: 10 minutes

Cook Time: 20 minutes

Ingredients:

1 cup dried navy beans, rinsed and cooked ahead according to package instructions

¼ cup extra virgin olive oil (plus more for drizzling at the end)

2-3 cloves garlic
1 sprig sage or fresh basil and parsley (or 1/2 tsp dried oregano)

796mL (28 oz) canned whole, unsalted tomatoes
Kosher salt and ground black pepper to taste

Your preferred bread – Crusty Italian bread, baguette, toasted sourdough or gluten-free bread  

Garnish: Fresh herbs and olive oil drizzle.

Italian Beans on Toast Directions:

1. First, cook your navy beans according to package directions or rinse canned beans and set aside.
2. Next, in a large sauce pan warm olive oil and add minced garlic and fresh or dried herbs. Meanwhile, allow garlic to cook lightly until it becomes fragrant.
3. Stir in canned tomatoes and allow to cook uncovered for about 20 minutes, stirring to prevent sticking.
4. Taste and adjust seasoning with kosher salt and fresh ground pepper.
5. Toast your bread and top with tomato bean mixture.
6. Lastly, garnish Italian Beans on Toast with fresh herbs and a finishing drizzle of olive oil.

Italian Beans on Toast

Yield: 1

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

Italian Beans on Toast is a perfect balanced meal any time of day!

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Ingredients

• 1 cup dried navy beans, rinsed and cooked ahead
• ¼ cup extra virgin olive oil (plus more for drizzling at the end)
• 2-3 cloves garlic
• 1 sprig sage or fresh basil and parsley (or 1/2 tsp dried oregano)
• 796mL (28 oz) canned whole, unsalted tomatoes
• Kosher salt and ground black pepper to taste
• Your preferred bread – Crusty Italian bread, baguette, toasted sourdough or gluten free bread
• Garnish: Fresh herbs and olive oil drizzle.

Instructions

1. First, cook your navy beans according to package directions or rinse canned beans and set aside.
2. Next, in a large sauce pan warm olive oil and add minced garlic and fresh or dried herbs. Allow garlic to cook lightly and will become fragrant.
3. Stir in canned tomatoes and allow to cook uncovered for about 20 minutes, stirring to prevent sticking.
4. Taste and adjust seasoning with kosher salt and fresh ground pepper.
5. Toast your bread and top with tomato bean mixture.
6. Garnish Italian Beans on Toast with fresh herbs and a finishing drizzle of olive oil.