🍽️ Bean stew on toast

Name: Bean stew on toast
Total time: 30 min
Yield: 4 servings
Ingredients: 3 tomatoes; 1 red bell pepper; 2 handfuls mixed herbs (e.g. parsley, basil, cilantro); 1 shallot; 1 tbsp olive oil; 250 g black beans (can); 250 g white beans (jar); salt; pepper (from the mill); 1 pinch chili peppers; 1 pinch sumac; 4 slices whole grain toast; 6 tbsp peanut butter; 2 tbsp sliced almond kernels

320 kcal · 30 min · 4 servings

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Ingredients

3 tomatoes
1 red bell pepper
2 handfuls mixed herbs (e.g. parsley, basil, cilantro)
1 shallot
1 tbsp olive oil
250 g black beans (can)
250 g white beans (jar)
salt
pepper (from the mill)
1 pinch chili peppers
1 pinch sumac
4 slices whole grain toast
6 tbsp peanut butter
2 tbsp sliced almond kernels

Instructions

1. Pour boiling water over the tomatoes, peel off the skin, cut out the stem end, scoop out the seeds, and chop them into coarse cubes. Wash the bell pepper, remove the core, and chop it into coarse cubes as well. Rinse the herbs and chop them finely. Peel the shallot and chop it finely.
2. Heat the oil and sauté the shallot in it. Add the bell pepper and both types of drained beans, and let them simmer gently for about 10 minutes with the lid on. Then stir in the tomatoes and herbs, and season with salt, pepper, chili, and sumac.
3. Toast the bread until crispy and spread it with peanut butter. Top with the bean mixture and serve sprinkled with almonds.

Nutrition per serving

kcal: 320
Protein: 14 g · Fett/Fat: 19 g · Carbs: 23 g