Black Bean, Avocado & Tuna Toast

Black Bean, Avocado & Tuna Toast

Fibre and protein-filled meal that’s delicious any time of the day

Black beans, a staple in many cuisines worldwide, are not just a delicious addition to meals; they’re also packed with an impressive array of health benefits.

These small but mighty legumes are an excellent source of protein, fibre, and essential vitamins and minerals, making them a valuable diet component.

A study published in the “Journal of Nutrition and Metabolism” highlighted that incorporating legumes like black beans into the diet could benefit heart health and diabetes management. Rich in antioxidants, particularly anthocyanins (the same compounds found in berries), black beans help combat oxidative stress and inflammation in the body, contributing to overall health and well-being.

Nutritional Value of Black Beans

When it comes to nutritional value, black beans are a standout.

A cup of cooked black beans contains about 15 grams of protein and 15 grams of fibre, about half of the recommended daily intake.

They are also low in fat and contain no cholesterol, making them heart-healthy.

Additionally, black beans are a good source of key nutrients like folate, magnesium, potassium, and iron. This rich nutrient profile supports various aspects of health, from maintaining healthy bones and blood pressure to preventing anemia.

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Black Beans and Fiber: A Winning Combination for Digestive Health

One of the most notable benefits of black beans is their high fibre content. Dietary fibre is crucial for maintaining good digestive health. It aids in regular bowel movements and helps prevent constipation. The fibre in black beans also benefits gut health; it acts as a prebiotic, feeding the beneficial bacteria in the gut, which is essential for a healthy microbiome.

A study in “The American Journal of Clinical Nutrition” found that a diet high in fibre-rich foods like black beans can lower the risk of developing digestive disorders, such as irritable bowel syndrome and diverticulitis.

Incorporating Black Beans into a Healthy Diet

Incorporating black beans into your diet is both easy and versatile. They can be added to various dishes’ salads, soups, stews, or meat substitutes. Black beans are also great in vegetarian or vegan recipes, providing a substantial protein source.

When preparing black beans, it’s important to cook them thoroughly to ensure they are digestible and to reduce substances like phytates, which can hinder mineral absorption.

Soaking and cooking them overnight with spices like cumin can also aid their digestibility.

A Legume for Better Health

In conclusion, black beans are a nutritional powerhouse with numerous health benefits. Their high fibre and protein content and essential vitamins and minerals make them an excellent food choice for digestive health, weight management, and overall well-being.

By incorporating black beans into a balanced diet, you can enjoy their delicious taste and the many health advantages they offer. Whether you want to improve your digestive health, manage your weight, or eat a more nutritious diet, black beans are a versatile and beneficial addition to your meals.

Black Bean, Avocado & Tuna Toast

Black Bean, Avocado & Tuna Toast

The high protein and fibre content of black beans can help keep you full and satisfied, reducing overall calorie intake.
Prep Time 5 minutes
Total Time 5 minutes
Course Appetizer, healthysnack, Lunch
Cuisine Greek
Servings 2 people
Calories 409 kcal


What you need

  • 1/2 avocado
  • 110 g tuna chunks can
  • 1/2 cup black beans canned, drained
  • 4 tbsp cilantro, chopped
  • ½ cup cherry tomatoes, halved
  • ½ lemon, juiced
  • salt & black pepper to taste
  • 2 slices whole grain bread
  • 2 tbsp feta cheese crumbled


What you need to do

  • Place the avocado into a bowl and mash with a fork.
  • Add the tuna, black beans, cilantro, tomatoes and lemon juice.
  • Season with salt and pepper, then mix to combine.
  • Toast the bread and top each slice with the tuna salad.
  • Garnish with feta cheese and some extra cilantro.


Nutritional Value

  • Fats: 18g
  • Carbs: 40g
  • Protein: 28g
  • Fibre: 15g

This recipe is

  • Meal prep friendly
  • High protein
  • Quick to make
Keyword highprotein

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