Protein Rich Indian Style Baked Beans On Toast

sangita's picture

Jul. 24, 2013

Baked Beans continues to be popular breakfast item in many parts of the world. It makes for a great beginning to the day, providing plenty of essential proteins that are important to kick start the metabolism and keep you going strong till the next meal.

Ingredients

Whole wheat bread slices 6 (Toasted)
Freshly squeezed lemon juice 1 Teaspoon
Pepper To Taste , freshly ground
For baked beans
White beans 1 1/2 Cup (24 tbs)
Olive oil 2 Teaspoon
Onion 1 1/2 , chopped finely
Garlic 4 Clove (20 gm) , chopped finely
Green chili 2 Teaspoon , chopped
Fresh tomatoes 1/2 Cup (8 tbs) , chopped finely
Coriander and cumin powder 3 Teaspoon
Red chili powder 1 Teaspoon
Garam masala powder 1/2 Teaspoon
Low sodium tomato sauce 2 Cup (32 tbs)
Low sodium vegetable stock 1/2 Cup (8 tbs)
Fresh coriander leaves 1 Tablespoon , chopped finely
Salt To Taste

Directions

GETTING READY

1. Soak the white beans overnight or for a minimum of 6-8 hours in sufficient water.

MAKING

2. Pressure cook the beans for 20 minutes until tender.

3. In a stew pot or large saucepan, heat the oil, fry the garlic and green chilies. Add the onion and saute till translucent.

4. Add the stewed tomatoes and cook for 5 minutes.

5. Next add the dry spices and saute together.

6. Add the stock and bring the mixture to a boil.

7. Pour in the tomato sauce and simmer for about 15 minutes before adding salt to taste and then mixing in the cooked beans.

8. Simmer further for another 10 minutes until all the flavors come together and the sauce turns thick. Finish with chopped coriander leaves.

SERVING

9. Pour the baked beans with sauce onto the toasted wheat bread, squeeze a dash of lime juice and sprinkle freshly ground pepper before serving.

Recipe Summary

Difficulty Level: Medium
Cook Time: 40 Minutes
Ready In: 40 Minutes
Servings: 6

Nutrition Facts

Serving size

Calories 323Calories from Fat 31

 % Daily Value*

Total Fat 3 g4.6%

Saturated Fat %

Trans Fat 0 g

Cholesterol

Sodium 283 mg11.79%

Total Carbohydrates 58 g19.3%

Dietary Fiber 13 g52%

Sugars 8 g

Protein 17 g34%

Vitamin A % Vitamin C %

Calcium % Iron %

*Based on a 2000 Calorie diet