Beans on Toast
1 serving of beans on toast contains 398 Calories. The macronutrient breakdown is 60% carbs, 17% fat, and 23% protein. This is a good source of protein (40% of your Daily Value), fiber (36% of your Daily Value), and potassium (12% of your Daily Value).
- Makes
- 4 servings
- Prep Time
- 2 minutes
- Cook Time
- 2 minutes
Ingredients
Maple syrups 2 tbsp or 40g
Directions
- In a medium sized saucepan, sauté the onion and garlic until soft and translucent. Add all the remaining ingredients and bring to boil. Reduce the temperature and simmer for 10 minutes, stirring occasionally. Toast your Vogel’s to your desired toastiness and top with a generous helping of hot tomato beans. Sprinkle chopped basil and enjoy!
Nutrition Facts
For 1 serving of beans on toast
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 398 | |
| Fats | 7g | 9% |
| Saturated fats | 0.2g | 1% |
| Trans fats | 0g | |
| Cholesterol | 0mg | 0% |
| Sodium | 432mg | 19% |
| Carbs | 57g | 21% |
| Net carbs | 47g | |
| Fiber | 10g | 36% |
| Sugar | 17g | |
| Protein | 22g | |
| Calcium | 107mg | 11% |
| Iron | 4mg | 45% |
| Potassium | 565mg | 12% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 5μg | |
| Beta carotene | 476μg | |
| Caffeine | 0mg | |
| Choline | 21mg | 4% |
| Copper | 0.1mg | 15% |
| Fluoride | 5μg | |
| Folate (B9) | 30μg | 8% |
| Lycopene | 9149μg | |
| Magnesium | 31mg | 7% |
| Manganese | 1mg | 24% |
| Niacin | 2mg | 10% |
| Pantothenic acid | 0.3mg | 6% |
| Phosphorus | 65mg | 9% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.2mg | 17% |
| Selenium | 3μg | 5% |
| Theobromine | 0mg | |
| Thiamine | 1mg | 53% |
| Vitamin A IU | 796IU | |
| Vitamin A | 40μg | 4% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 0.3mg | 21% |
| Vitamin C | 22mg | 25% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0μg | |
| Vitamin E | 2mg | 11% |
| Vitamin K | 6μg | 5% |
| Zinc | 0.5mg | 5% |
| Sugars | ||
| Sugar | 17g | |
| Sucrose | 7g | |
| Glucose | 5g | |
| Fructose | 5g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 0.2g | 1% |
| Monounsaturated fats | 0g | |
| Polyunsaturated fats | 0.2g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 0.1g | |
| Arginine | 0.1g | |
| Aspartic acid | 0.3g | |
| Cystine | 0g | |
| Glutamic acid | 1g | |
| Glycine | 0g | |
| Histidine | 0g | |
| Hydroxyproline | 0g | |
| Isoleucine | 0g | |
| Leucine | 0g | |
| Lysine | 0.1g | |
| Methionine | 0g | |
| Phenylalanine | 0.1g | |
| Proline | 0g | |
| Serine | 0g | |
| Threonine | 0.1g | |
| Tryptophan | 0g | |
| Tyrosine | 0g | |
| Valine | 0g | |
