Spicy, cheesy and full of flavour – these bean toasties are packed with fibre and protein to keep you fuller for longer.
400g tin mixed beans, drained and rinsed
1 jarred roasted red pepper (in brine), drained and thinly sliced
75g/2⅔oz extra mature cheddar, grated
20g/¾oz tomato purée
small bunch coriander, roughly chopped, plus extra to serve
½ tsp smoked paprika
½ tsp ground cumin
½ tsp dried oregano
4 thick cut slices bread
2 tsp olive oil
hot sauce, to serve
Tip the beans into a large bowl and add the sliced pepper, cheese, tomato purée, coriander, spices and oregano. Give everything a good mix, then roughly mash with the back of a fork to break up the beans.
Divide the mixture between two of the slices of bread, then lay a second slice of bread on top of each and press down lightly. Brush the outside of the bread with the oil, then lay in a dry frying pan set over a medium-low heat.
Cook gently for 3–4 minutes until the underside of the sandwiches are golden, then carefully flip and cook for a further 2–3 minutes, pressing down on the sandwiches occasionally with a spatula or fish slice.
Slide the sandwiches onto a board, cut in half and serve with a little more chopped coriander and some hot sauce for dipping.
In other news – Mushroom omelet – Recipe
A mushroom omelette is a perfect protein-packed meal that you can rustle up in no time. Spinach and paprika give extra fibre and flavor.
With a GI of 13, this meal is high protein, low GI. Each serving provides 304 kcal, 19g protein, 4.4g carbohydrate (of which 0.6g sugars), 23g fat (of which 4.3g saturates), 2.2g fibre and 0.48g salt per portion.
Ingredients. Learn more