GlobalToast

Umami Bean Toast

A post-exercise breakfast β€” warm umami-forward bean mash on wholemeal toast, topped with blistered spiced tomato, crispy chickpeas, pumpkin seeds and sumac.

Eat nowLightContains gluten, sesame, soy
Hands-on16 minTotal time21 minEnergy629 kcalProtein33g
Recipe details
Kitchen project

Equipment: Hob, Toaster

Keep chilled after cooking

Umami Bean Toast
Servings1 standard portionAdjust

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Standard portions

About 700 kcal per adult reference portion

Making 1 standard portion. Ingredients, instructions and Cooking Mode update together.

Doubling up barely adds effort and covers another mealtime.

Ingredients

Mash

Toast

Tomato

Crispy

Finish

Now we make

Method

Do the night before

  1. 1
    Defrost 165g cooked white beans overnight in the fridge if using frozen
  2. 2
    Defrost 50g cooked chickpeas overnight in the fridge if using frozen

These steps sit outside the cooking-day clock.

16 min hands-on 21 min altogether
  1. 3
    Pat chickpeas completely dry, cook in hot 2ml olive oil with ΒΌ tsp smoked paprika and salt for 8-10 minutes, shaking occasionally, until properly crisp and golden
    πŸ– 5 minπŸ’€ 5 min unattended
  2. 4
    Toss Β½ thickly sliced tomato with 2ml olive oil, β…œ tsp smoked paprika, ΒΌ tsp cumin and salt. Cook one side 3-4 minutes until blistered and beginning to char, flip and cook 1 minute more
    πŸ– 5 min
  3. 5
    Warm white beans gently with a splash of water, mash roughly leaving some texture, then stir in ΒΎ tsp miso paste, 9.5g tahini, 6g ground flaxseed, 30ml lemon juice and ΒΌ tsp cumin. Season to taste
    πŸ– 3 min
  4. 6
    Toast 2 slice wholemeal bread cut from a loaf until deeply golden, spread with warm bean mash, top with blistered tomato, scatter crispy chickpeas and 10g pumpkin seeds, then finish with ΒΎ tsp sumac, 7.5g coriander leaf and β…› tsp chilli flakes. Eat immediately
    πŸ– 3 min

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Nutrition details

Nutrition is shown for one standard portion, not the whole batch selected above.

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Nutrition summary

At a glance

Higher inPhosphorusFibreFolate
Lower inVitamin AVitamin ECalcium

Calories

629kcal

30%
Top contributors
Wholemeal Bread Β· 28%White Beans Β· 26%Chickpeas Β· 11%
21% cal

Protein

33.1g

52%
Top contributors
White Beans Β· 41%Wholemeal Bread Β· 22%Chickpeas Β· 13%
47% cal

Carbs

74.5g

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White Beans Β· 40%Wholemeal Bread Β· 34%Chickpeas Β· 13%
32% cal

Fat

22.1g

32%
Top contributors
Tahini Β· 23%Pumpkin Seeds Β· 22%Olive Oil Β· 16%

Small numbers, big impact

Everyday essentials

Fibre32.05g
109%
Top contributors
White Beans Β· 54%Wholemeal Bread Β· 17%Chickpeas Β· 12%
Vitamin B120.00ΞΌg
0%
Top contributors
Miso Paste Β· 100%
Vitamin D0.00ΞΌg
0%
Iodine0.00ΞΌg
0%
Iron11.55mg
64%
Top contributors
White Beans Β· 34%Wholemeal Bread Β· 18%Chickpeas Β· 13%
Zinc5.90mg
54%
Top contributors
White Beans Β· 29%Wholemeal Bread Β· 26%Pumpkin Seeds Β· 13%
Calcium246.94mg
25%
Top contributors
White Beans Β· 46%Chickpeas Β· 10%Sumac Β· 9%

Nutrients food alone won't reliably cover

These three are commonly under-consumed across all diets, not just plant-based ones - the difference is mainly B12, which has no whole plant food source at all.

  • Vitamin B12: is absent from whole plant foods entirely - the number above only reflects fortified ingredients (nutritional yeast, fortified soy milk). A reliable B12 supplement or fortified source is the standard recommendation for a fully plant-based diet, regardless of what any single day's total shows.
  • Omega-3 (EPA/DHA): most people fall short here regardless of diet - the typical omnivore diet doesn't include much oily fish either. This app only tracks ALA, the plant form (flax, walnuts, hemp, chia). The body converts some ALA to EPA and very little to DHA - the forms most directly used by the brain, eyes and heart - and that conversion is inefficient. An algae-oil supplement is the usual plant-based way to get EPA/DHA directly; it won't show up as an ingredient in any recipe here.
  • Vitamin D: deficiency is widespread across all diets, not just plant-based ones - it's mostly absent from whole plant foods here, and even the fortified soy milk and yogurt tracked don't cover the full target from food alone. Reasonable sun exposure or a D2/D3 supplement is the standard recommendation.

Not medical advice - if you're eating fully plant-based long-term, it's worth a conversation with a GP or dietitian, and a blood test is the reliable way to check where you actually stand.

See the full supplement guide (incl. creatine) β†’
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