Recipe Smoky Maple Beans on Toast

Fast, easy, and filling—the perfect weeknight meal!

May 04, 2022

Article by

Lauren McNeill, Tasting to Thrive

I’m a sucker for quick and easy recipes, and these Smoky Maple Beans on Toast are no different. But what’s really important to me is that a recipe isn’t just quick and easy, but also super satisfying.

How to make a meal—and choose a bread—that satisfies

There are four main components that go into making a meal satisfying—getting a good source of protein, carbohydrates, fat and flavour! Bonus points if the carbohydrates are also a great source of fibre, too.

Why is this? Well, protein, fibre, and fat work together to keep our blood sugar stable, meaning we won’t experience a quick surge in energy, then a crash. Instead, creating meals using this framework means we’ll feel super satisfied from our meals, and they’ll help to power us through our day. Flavour is important because if you don’t like the taste of a meal, chances are it isn’t going to leave you feeling very satisfied.

That’s why I’m so excited to introduce this Smoky Maple Beans on Toast recipe to you. It’s packed with plant-based protein and fibre from the beans, healthy fats from the olive oil, and is seriously bursting with flavour from the maple syrup. Serve it with sprouted whole grain toast for some energizing carbohydrates and even more fibre, protein and nutrients and we have a winning meal!

I’ve chosen Silver Hills Omegamazing bread since it has a whopping 9 grams of fibre and 10 grams of protein per 2-slice serving, and just 3 gram of sugar. I also love this flax bread since it has both ground and whole flax seeds plus chia seeds in it, which are a great source of plant-based omega-3 healthy fats.

If you’re feeding this recipe to kiddos—which I definitely recommend because this recipe is totally kid-approved!—then try out Silver Hill’s Organic Multigrain bread, since it’s a little softer in texture but still a great source of fibre and protein. I hope you like these Smoky Maple Beans on Toast as much as I do!

Lauren McNeill is a Registered Dietitian who specializes in plant-based nutrition based in Toronto, Ontario. She runs a virtual private practice, Tasting to Thrive, and online program where she helps those who are vegan, vegetarian or just wanting to incorporate more plant-based foods into their everyday eating patterns. She holds a Masters of Public Health in Nutrition and Dietetics with a collaborative specialization in Women’s Health and has a cumulative social media audience of over 75 thousand.

Recipe Details

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  • 1 Tbsp olive oil
  • 1 can (540 ml / 19 oz) white beans, drained and rinsed (about 2 cups cooked beans)
  • ½ cup tomato sauce
  • 1 small can (156 ml / 5.5 fl oz) tomato paste
  • 2 Tbsp maple syrup
  • ½ lemon , juiced
  • 1 tsp garlic powder
  • 1 tsp smoked paprika
  • 1 tsp Dijon mustard
  • ¼ tsp salt
  • ¼ tsp ground pepper


  1. Add olive oil, white beans, tomato sauce, tomato paste, maple syrup, garlic powder, smoked paprika, Dijon mustard, lemon juice, salt and pepper to a large pan over medium heat. Cook for 10 to 15 minutes until mixture has thickened slightly.
  2. Serve on your favourite Silver Hills sprouted toast and enjoy!

Try these handy tips!

  • For beans you can use cannellini beans (white kidney beans), white navy beans, or even chickpeas or black beans!
  • If you don’t have tomato sauce on hand, diced tomatoes would also work well, you may just need to simmer the mixture for longer to get your desired texture.
  • Feel free to add sautéed mushrooms, spinach, or any other veggie of your choice into this recipe!

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