Give yourself a healthy start to the day with this vibrant Mexican style breakfast with a twist! This Savoury Black Bean Breakfast Toast for breakfast is packed with simple fresh ingredients that shine when they’re partnered with crispy toast. Hearty black beans, creamy avocado and tangy pickled onions are the stars of this plate. Top it off with cilantro and hot sauce for a fresh spicy kick.
Black beans are a staple in our fridge. They’re one of Carrington’s favourite finger foods and they’re a superior form of protein for our vegan baby. Because of their high fibre content, black beans help to prevent constipation and promote regularity for a healthy digestive tract and a happy baby bum. They also provide fuel for healthy bacteria in the colon.
The iron, phosphorus, calcium, magnesium, manganese, copper, and zinc in black beans all contribute to building and maintaining bone structure and strength. Just what a growing baby needs.
The fibre, folate, potassium, vitamin B6, and phytonutrient content of black beans, coupled with the lack of cholesterol in them, all support heart health. This fibre helps lower the total amount of cholesterol in the blood and lowers the risk of heart disease.
Black beans also have selenium. It’s not present in most fruits and vegetables! It plays a role in liver enzyme function and helps detoxify some cancer-causing compounds in the body. Selenium may also prevent inflammation and decrease tumour growth rates. I think we can all agree that black beans are pretty awesome!!
Cooking Tip: I batch cook beans every Sunday, so we always have them on hand. Dried beans are more cost-efficient and I can control the amount of sodium.
If you are using canned black beans for this recipe, be sure to select those with no added sodium and drain and rinse them before cooking. When preparing dried black beans, it is important to sort them, picking out any small rocks or other debris that may have wound up in them.
Wash and soak them in water for at least 8 to 10 hours before cooking to achieve optimum flavour and texture. You can tell they are finished soaking when you can easily split them between your fingers.
Soaking dried legumes reduces the amount of time needed to cook them, and also helps remove some of the oligosaccharides that cause gastrointestinal distress or tummy bubbles as I like to call it.
Scroll below to view the full list of ingredients and instructions for this Savoury Black Bean Breakfast Toast recipe! What sort of toppings would you add? Share with me in the comments below!
PrintSavoury Black Bean Breakfast Toast
This savoury black been breakfast toast is packed with simple fresh ingredients that shine when they’re partnered with crispy toast.
- Yield: 4 1x
Ingredients
- 4 ½ inch thick toasted crusty whole-grain bread
- 1 cup of cherry tomatoes quartered
- 2 tsp of extra- virgin olive oil
- 2 cups of black beans, rinsed
- ¼ cup of boiling water
- 1 ripe avocado, pitted, halved and sliced thin
- 1 tsp lime juice plus ½ tsp zest
- ¼ cup of fresh cilantro leaves
- ¼ cup of pickled onions – click here to learn how to make pickled onions
- 4 tbsp vegan mayo – click here to learn how to make vegan mayonnaise
- Salt and pepper
- Hot sauce (optional)
Instructions
- In a medium-sized bowl, using a fork or potato masher, mash beans with boiling water, lime zest and juice, ½ tsp of salt pinch of black pepper. Make a coarse puree leaving some beans intact.
- In a second small bowl combine tomatoes, 2 tsp oil, a pinch of salt and pepper.
- Spread toast evenly with vegan mayo and mashed beans. Top with avocado (lightly salt and pepper), pickled red onion, tomatoes, cilantro and hot sauce (if using)
Looking for a dish that the little ones will love? Check out my recipe for the perfect pumpkin seed butter star sandwiches!
