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Veg, Beans, Grains

Sourdough Toast and Beans with Artichokes and Tomatoes

This easy, protein-packed breakfast takes five minutes to make. Toast and beans is a gut-healthy breakfast that keeps you full and nourished until lunchtime.

Prep: 5 minutes
Cook: 2 minutes
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Cook | Veg, Beans, Grains

Sourdough Toast and Beans with Artichokes and Tomatoes

This easy, protein-packed breakfast takes five minutes to make. Toast and beans is a gut-healthy breakfast that keeps you full and nourished until lunchtime.

Ingredients for Easy Breakfast Toast and Beans

You can change up the ingredients here if you would like to. For instance, if you aren’t a huge fan of artichokes and tomatoes, you can sub with some fresh spinach or sauteed kale. You can even go for classic kimchi and avocado toast and add beans.

Here’s everything you need for these breakfast toasts:

  • 1 cup cooked flageolet beans (or any bean you prefer)
  • Sourdough bread, sliced and toasted
  • Grilled marinated artichokes (I buy these in a little glass jar from Trader Joe’s)
  • Roma tomatoes, sliced
  • Dried basil (or fresh if you have it)
  • Black pepper
  • finishing salt
  • Olive oil
three white plates of toast and beans with artichokes and tomatoes

Sourdough Toast and Beans with Artichokes and Tomatoes

If you don’t have the type of bean I use here, you can use whatever type of beans you have. I think cannellini beans or chickpeas would be wonderful.

Flageolet beans, a new favorite for me, are delicious, light, and creamy. Just stick to that kind of bean flavor (because, yes, all beans taste a little different).

I recently ordered a bunch of beans from a company called Rancho Gordo, and wow. They are the best beans I’ve ever had. This company sells specialty beans you can’t find in the grocery store, and I’ve never seen a flageolet bean at Walmart. So don’t be afraid to make a substitution here.

Other Toppings to Pair with Toast and Beans

The artichoke and tomato here are the best combinations with the beans. These ingredients add a pleasant acidic element to the flavor.

If you decide to sub for other toppings, I suggest going for something with a similar flavor profile. A good substitute for artichokes and tomatoes would be something like sauerkraut or kimchi.

More Healthy Breakfast Recipes to Try

  • Jalapeño Cheddar Cheese Grits with Eggs
  • Jammy Eggs with Greek Yogurt and Miso Butter
  • Gluten Free Blackberry Cobbler Chia Pudding
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Veg, Beans, Grains

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Sourdough Toast and Beans with Artichokes and Tomatoes

This easy, protein-packed breakfast only requires a few simple ingredients and five minutes to make. Toast and beans is a gut-healthy breakfast that keeps you full and nourished until lunchtime. Try this recipe with any beans you’d like!

  • Prep: 5 minutes
  • Cook: 2 minutes
  • Total Time: 7 minutes

Ingredients

  • 1 Cup flageolet beans, cooked
  • 4 Sourdough bread slices toasted
  • Grilled marinated artichokes
  • Roma tomatoes, sliced
  • Dried basil
  • Black pepper
  • Sea salt
  • Olive oil

Instructions

  1. Place the toasted sourdough bread slices on a plate. 
  2. Layer the beans, artichokes, and tomatoes on the toast. 
  3. Drizzle with olive oil, and top with black pepper, basil, and salt to taste. 
  4. Eat with a fork and knife to avoid getting messy. 

Notes

  • You can sub the flageolet beans with any white bean, pinto beans, or chickpeas.

Did you make this recipe?

Please leave a 5-star review below if you loved it! Tag @cultured.guru on Instagram

 

Nutrition information is auto-calculated and estimated as close as possible. We are not responsible for any errors. We have tested the recipe for accuracy, but your results may vary.

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Kaitlynn Fenley Author, Educator, Food Microbiologist
Kaitlynn is a food microbiologist and fermentation expert teaching people how to ferment foods and drinks at home.
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hey i’m kaitlynn, i’m a microbiologist and together with my husband jon we are cultured guru.

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✨Google✨ “jalapeño sauerkraut” and you’ ✨Google✨ “jalapeño sauerkraut” and you’ll see my recipe, it’s the first one. 

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Simply put, a higher proportion of GABA-producing microbes in the gut leads to better mental health and a much lower risk of neurodegenerative diseases like Alzheimer’s, dementia, and Parkinson’s.

Interestingly, much of the GABA found in our bloodstream comes from both our gut microbiome and the food we eat. Studies have identified GABA-producing bacteria in the human gut, including Lactobacillus, Bifidobacterium, and Bacteroides, as well as in fermented foods, such as Lactobacillus, Streptococcus, Leuconostoc, and Weisella. These microorganisms are now being researched for their potential as probiotic therapies to support mental health and combat neurodegenerative diseases.

While the use of fermented foods in mental health care shows promise, more clinical studies are needed to fully understand how these probiotics work and their true impact. Researchers are diving into how specific strains, their metabolites, and the overall composition of fermented foods can affect brain health.

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#pickles #mustard #fermentation 

Sources 👉 https://doi.org/10.1038/s41538-024-00253-2
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PMC8777027 (Diallyl Disulfide (DADS) Ameliorates Intestinal Candida albicansInfection by Modulating the Gut microbiota and Metabolites and Providing Intestinal Protection)

https://doi.org/10.3390/fishes9100401 (diallyl disulfide (DADS) shows a substantial increase, with concentrations rising from 1.6 mg/g in non-fermented garlic to 4.8 mg/g in its fermented counterpart, suggesting enhanced bioactivity through fermentation)
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#cottagecheese #icecream
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