This Vegan Beans on Toast is an easy take on the classic British recipe using pantry staples liked canned beans!
With a name like Sharp, you can probably guess that I do have a lot of British ancestry and as a result, I was raised in a very meat and potatoes kinda household with lots of simple, comforting meals. One of my favourite meals of all time was canned beans on toast. It could not be easier to make, and is super cheap and cheerful, but admittedly, the canned beans of my childhood were not the healthiest thing in the pantry. That’s why I thought of making my own vegan beans on toast using simple pantry staple ingredients and a healthier bread. I love baked beans in general (I have an amazing instant pot baked beans here with no added sugar), but this one on toast is even easier and truly divine as well.
What is in traditional Beans on Toast
If you make it the classic way like my mom did, you would literally just open up a can of sweetened baked beans (Heinz is classic), warm them up and dump them on a piece of toasted white bread. That’s it. Not a bad meal by any means as you would get some protein in the beans and your carbs in the toast, but the canned baked beans are high in sugar. One half cup would have about 10 or more grams of added sugar, and it would largely be from corn syrup. Again, no biggie in a pinch, but considering how easy (and inexpensive) it is to make your own, I say this vegan version is totally worth it.
Key Ingredients in my Vegan Beans on Toast
Aromatics – I use onion and garlic as the base to almost anything, and these baked beans are no exception.
Spices– To get the complexity of the canned version, I use smoked paprika, garlic powder, chili powder.
Sauces– Tomato paste, yellow mustard, soy sauce or tamari, maple syrup, and apple cider get friendly in the pan.
Beans – I use either navy beans, or back eyed peas, but honestly, this would work with any kind of canned beans you have in your pantry.
Greens– To add some veg into the mixture, I like to just throw in some fresh or frozen spinach or kale.
Good bread– My favourite bread is always sourdough, but you could also do a crusty whole grain as well.
What to serve with this open faced sandwich
Beans on toast is a hearty meal by itself, but you could also serve it with a nice salad or soup. Here are some suggestions.
FAQ about this Recipe
Here are some of the most commonly asked questions about this recipe.
how long will the beans last in the fridge?
I would estimate the beans will be good in the fridge for about 4 days, so feel free to make a big batch and enjoy them on toast, on their own or on top of greens.
Is this meal kid-friendly?
Yes, my son loved this and you can easily pull back on the spices if they are sensitive to heat. But because the beans are sweet, it does go over well. If you want a baked bean recipe without any added sugar, try my instant pot version here.
could i add an egg on top to make it a heartier meal?
Absolutely, and I often do! It’s a nice way to make the beans more savoury, as well. Another thing I like to do if I need a little more in my meal is add a layer of avocado before loading up on the beans.
is th is a breakfast or lunch recipe?
Who cares?! It’s delicious! LOL! But seriously, I really do serve this for breakfast, brunch, lunch or dinner as it’s hearty and very versatile.
can i make the toast gluten free?
Yes, just make sure you use a gluten free tamari and gluten free bread.
do you have any other easy pantry staple recipes i can try?
Yes, we are all over the pantry staple recipes right now!! Check out some of my favourites!
What are some of your go-to easy pantry staple recipes? Leave me a comment below!
Vegan Beans on Toast
- 1 tbsp extra virgin olive oil
- ½ yellow onion finely diced
- 2 cloves garlic minced
- 1 tsp smoked paprika
- ½ tsp garlic powder
- 1 tsp chili powder
- 4 tbsp tomato paste
- 2 tbsp yellow mustard
- 1 ½ tsp soy sauce or tamari
- 5 tbsp maple syrup
- 3 tbsp apple cider vinegar
- 2 19 oz cans low salt added navy beans or black eyed peas drained and rinsed
- 2 cups fresh or frozen spinach or kale finely chopped
- 1/4 cup parsley
- 1 cup cherry tomatoes halved
- 6-8 slices of your favourite sourdough bread toasted
- Heat the olive oil in a large nonstick skillet over medium heat and add the onion and garlic. Cook for about 3 minutes until fragrant and softened. Add the spices, tomato paste, and mustard, and toss until the onions are coated in the spices and pastes.
- Add in the soy, maple, apple cider vinegar, beans, and spinach or kale and give everything a toss to combine. Cook until the greens are wilted, and the sauce has thickened and coated all of the beans, about 5-7 minutes.
- To serve, pile the beans on top of the crusty toasted bread, top with parsley and cherry tomatoes. Enjoy with a fork and knife.
Updated on September 10th, 2020
Abbey Sharp is a Registered Dietitian (RD), regulated by the Ontario College of Dietitians. She is a mom, YouTuber, Blogger, award winning cookbook author, media coach specializing in food and nutrition influencers, and a frequent contributor to national publications like Healthline and on national broadcast TV shows.