Harissa Black Beans and Hummus Toast (Vegan High-Protein)
These Harissa Black Beans and Hummus Toast are creamy, flavoursome and high in protein and fibre. They take 15 minutes to make for an upgraded beans on toast plant-based meal prefect for any time of day.
Welcome back to another instalment of things to eat on toast, ready in about 15 minutes, with minimum effort and maximum flavour. These beans are packed with smokey spiced harissa flavour with lots of protein and fibre from the beans. You can eat these with toast, bread or potatoes, but I love them even more with hummus spread sourdough toast, some lime wedges and extra spring onion to garnish. This recipe takes the underrated black bean and turns it into a rich, wholesome and nourishing meal that I love for breakfast, lunch or dinner.
Why will I love these beans?
These beans are delicious:
- Rich, smokey, spicy and creamy
- Packed with harissa flavours
- High in protein and fibre
- Simple to make in one pan
- Ready in 15 minutes
- Filled with gut-healthy foods
- Delicious on toast (spread with hummus)
- Also good with potatoes, wedges and nachos
- Full of plant-based ingredients
- Naturally vegan, dairy-free and gluten-free
- Also nut-free
- You can use other beans too like cannellini, butter beans or chickpeas
- Everyone can enjoy these beans
- Ideal for breakfast, lunch or dinner
- Great for meal prep
- Freezer-friendly
If you already love the sound of these beans, then skip ahead to the recipe card below. Or, first let’s discuss the beans in more detail.
What ingredients do I need?
You can see the ingredients with weights in the recipe card, and see my favourites and recommended products in the “shop the recipe”.
For the beans:
- Olive oil: for frying off. You can also use avocado oil
- Spring onion: or use some white or red onion.
- Garlic: for flavour.
- Cherry tomatoes: chop these in half and allow to cook with a lid on for 10 minutes until really jammy and sticky.
- Black beans: I love using black beans as they are hearty, soft and work well with rich tomato and spice sauces. I use the Bold Bean Co beans, and you can also try cannellini, or butter beans or use chickpeas.
- Harissa paste: this is the key to all the flavour. Choose your favourite blend, I love the Belazu rose harissa the most, as the flavour is smokey and rich. All pastes will vary in heat, so check the spiciness.
- Tomato puree: for extra tomato flavour.
- Coconut or dairy-free yoghurt: make sure it’s unsweetened yoghurt and also only contains natural ingredients. I use the Cocos Organic coconut yoghurt or the NUSH almond based natural yoghurt.
- Salt and pepper: for seasoning.
As for serving:
- Toast: use your favourite sourdough or other bread.
- Hummus: make your own hummus using one of these recipes or your favourite shop-bought one.
- Spring onion, fresh basil and lime wedges: these are all extras that make the toast more delicious but you can skip them.
How else can I serve the beans?
You can also enjoy the beans:
- On jacket potatoes
- With roasted sweet potatoes
- With wedges or nachos
- As part of a mezze bowl
- With other wholegrains like quinoa, buckwheat or rice
- Over pasta
Are these gluten-free and nut-free?
Yes these are naturally gluten-free as long as your bread does not contain gluten. These beans are also nut-free.
How do I make them?
These beans come together in a few steps:
- Fry off the onion, garlic and tomatoes: and cook for 10 minutes, until soft and the tomatoes are sticky.
- Add in the beans, harissa and tomato puree: and cook for5 minutes until saucy.
- Now add in the coconut yoghurt: and sit well.
- Spread some hummus on toast: and spoon over the beans
- Garnish and enjoy: or keep leftovers for another day.
How long will they last?
Once cool, keep the beans in a sealed container in the fridge for 2-3 days or in the freezer for 1 month. Allow to defrost and warm back up to eat.
What other recipes can I try?
For more recipe ideas:
- Tomato Gochujang Beans on Toast
- Green Pesto Chickpeas on Toast
- Sun-Dried Tomato Beans and Roasted Aubergine
- BBQ Shredded Tofu Hummus Sandwiches
- Harissa Chickpea and Aubergine Pizzas with Tahini
Harissa Black Beans and Hummus Toast (Vegan High-Protein)
These Harissa Black Beans and Hummus Toast are creamy, flavoursome and high in protein and fibre. They take 15 minutes to make for an upgraded beans on toast plant-based meal prefect for any time of day.
Ingredients
For the Harissa Black Beans:
- 1 tbsp olive oil
- 1 red spring onion (or ½ red onion), sliced
- 1 large garlic, crushed
- 160g cherry tomatoes, halved
- 1 tin black beans (240g drained weight, keep the liquid)
- 1 tbsp harissa paste
- 1 tbsp tomato puree
- 2 tbsp coconut cream or yoghurt, optional
- Salt and pepper
For the Toast:
- 2-4 slices sourdough or other bread, toasted
- 4 heaped tbsp hummus
- 1 spring onion, sliced
- Fresh basil leaves
- Lime wedges
Instructions
- Heat the olive oil in a small non-stick frying pan and add the spring onion, garlic and tomatoes. Season with salt and pepper. Allow to cook over a medium heat with the lid on for 10 minutes, allowing the tomatoes to turn sticky and burst. Stir the tomatoes often and after the 10 minutes, mash lightly with a fork.
- Drain the black beans and keep the liquid. Add the beans, harissa paste, tomato puree and 1 tbsp of the bean liquid. Stir well and allow to warm through for 5 minutes. Stir through the coconut cream or yoghurt just before serving, if using (it makes the beans creamier).
- Spread the toast with the hummus and top with the beans, some spring onion, fresh basil and lime wedges.
- Enjoy straight away. The beans can be kept in a sealed container in the fridge, once cool, for 2-3 days or in the freezer for 1 month. Allow to defrost and warm back up to eat.
Shop the recipe
Stay in touch
I look forward to hearing what you think of these Harissa Black Beans and Hummus Toast so please let me know in the comments below and leave a star review above. If you do make these, I’d love to see so please tag me, I’m @nourishing.amy on Instagram and use the hashtag #nourishingamy. I’m also on Twitter, Facebook and Pinterest so please say hello!
With harissa black bean love x
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