What’s in your food and how can you eat better? In this series, we look at some staple meals and what’s good for you and what’s maybe not? And what can we do to ensure that what we eat is healthy, sustainable and, ideally, local.

In our busy lives, convenience often trumps nutrition – and it’s easy to reach for the same familiar meals, with a few favourites on regular rotation. But what if those everyday go-tos could be made better for your health, the planet and your local economy, without losing what you love about them in the first place? That’s the idea behind this mini-series, where we take a closer look at some classic dishes and store-cupboard staples to find out what’s really in them – and how small changes can make a big difference. From the ingredients list to the source of your food, we’ll explore simple tweaks and swaps that prioritise sustainability and nutrition, while keeping things practical and delicious.

First up: the humble beans on toast – a British staple that’s cheap, comforting, and can be more of a nutritional powerhouse than it gets credit for.

Beans on Toast

Beans on toast has got to be one of the classic go-to quick meals for lunch or dinner. Beans are having something of a moment (particularly on social media where they are ubiquitous among health obsessed bloggers seeking meat-less protein and there are some really tasty recipes to be had), but beans really are a fantastic superfood that delivers. For starters, they are full of fibre and plant-based protein, rich in vitamins and minerals, and helpful in reducing blood pressure. One study also found that eating a cup of beans daily reduced cholesterol levels in people with high cholesterol.

But while beans have much to offer in a quick meal, it’s still important to make sure that the other ingredients in your meal meet the same standards. Does your toast have eighteen ingredients or just four? Is the sauce your beans are stewed in loaded with sugar and salt or other heavily processed ingredients? If so, you’re not doing yourself any favours.

So, here’s our two takes on ‘Beans on Toast’ – one pretty traditional and one that sits outside the box.

DIY: Beans on Toast

It doesn’t take much to make your own ‘Beans on Toast’ and the freedom to pull in those things you like best will rev-up your meal.

Suggested add-ons: mushrooms (great to make your beans more substantial; suggest cooking in butter at the start and incorporating with other ingredients once cooked), bacon (don’t scrimp – buy good quality bacon from high welfare pigs), a melty cheese, onions, garlic, bit of smoky paprika

2 Tbls tomato paste

Chopped tomatoes (fresh or canned)

Can of haricot beans with a splash of Worcestershire sauce and sugar to taste

Mix together and simmer for about 20 minutes

And most importantly, pour beans onto good quality bread.

Broad beans, peas and tomatoes

On a hot summer day, the idea of beans on toast might seem a little overwhelming. But you can turn this on its head for a fresh, quick yet filling meal that comes together super quick.

250g broad beans

150g peas

small handful of cherry tomatoes (organic is a must), lightly grilled

As much feta cheese as you like, though keep in mind it can overwhelm the flavours

A drizzle of good quality olive oil on your toast (sourdough is best) with a smattering also on the beans, peas and tomatoes, along with a bit of salt and pepper.

Top with a few fresh herbs – mint and thyme are especially nice.