High-Fibre Homemade Baked Beans with Avocado & Sourdough Toast
A smoky, gut-loving cooked breakfast rich in prebiotic fibre
High-Fibre Homemade Baked Beans with Avocado & Sourdough Toast
Smoky homemade haricot beans served over creamy smashed avocado and toasted sourdough. Rich in prebiotic fibre and polyphenols for optimal gut health.
Nutrition per serving
Nutritionist’s Note
I frequently recommend this upgraded British classic to clients looking to support their gut microbiome without sacrificing comfort food. Combining prebiotic haricot beans with resistant starch from toasted sourdough and healthy monounsaturated fats from avocado creates a sustained glucose release. It is particularly brilliant for anyone managing sluggish digestion or mid-morning energy dips.
Ingredients
- 1 tbsp olive oil
- 1 small red onion, finely diced
- 2 garlic cloves, minced
- 1 tsp smoked paprika
- 1/2 tsp ground cumin
- 400g tin haricot beans, drained and rinsed
- 200g passata
- 1 tbsp tomato purée
- 1 tsp apple cider vinegar
- 1 tsp maple syrup
- 1 ripe avocado
- 1 tbsp lemon juice
- 2 thick slices sourdough bread
- 10g fresh parsley, chopped
- 1/4 tsp sea salt
- 1/4 tsp freshly cracked black pepper
Method
- Heat the olive oil in a medium saucepan over medium heat, then add the diced red onion and sauté for 4 to 5 minutes until soft and translucent.
- Stir in the minced garlic, smoked paprika, and ground cumin, cooking for 1 minute until fragrant.
- Add the rinsed haricot beans, passata, tomato purée, apple cider vinegar, and maple syrup, stirring thoroughly to combine all elements.
- Reduce the heat to low and gently simmer the beans for 8 to 10 minutes until the sauce thickens and rich flavours develop.
- While the beans are simmering, scoop the avocado flesh into a small bowl, add the lemon juice, salt, and black pepper, and mash coarsely with a fork.
- Toast the thick slices of sourdough bread until golden brown and crisp around the edges.
- Spread the crushed avocado evenly over each slice of warm sourdough toast.
- Generously spoon the warm homemade baked beans over the avocado toast, finish with fresh chopped parsley, and serve immediately.
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Storage
Store cooled leftover beans in an airtight container in the fridge for up to 3 days. Reheat gently in a saucepan with a splash of water, assembling with fresh toast and avocado just before serving.
Tips
- For an extra gut-microbiome boost, stir a tablespoon of mixed seeds like flax and pumpkin into the beans just before serving.
- To maximize resistant starch, toast sourdough slices that were previously frozen and thawed.
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