Fennel seed, sage, oregano, basil, red pepper flakes, and hickory salt give these sausage-flavored breakfast beans their wonderful flavor.
In my quest to eat breakfast more regularly, I’ve discovered two things about myself: fruit-heavy breakfasts don’t really satisfy me and carb-heavy breakfasts just make me hungry for lunch earlier.
Protein is a different story. Tofu omelets and scrambles fill me up and satisfy my hunger for a much longer time than oatmeal or smoothies, but I don’t want to eat tofu every day. So I’ve been experimenting with a concept that many Americans will find unusual–beans for breakfast.
Of course, in many places outside of the United States, beans are standard breakfast fare. From Baked Beans on Toast in England to Ful Medames (fava beans) in Egypt to Gallo Pinto (red beans and rice) in Nicaragua and Casamiento (black beans and rice) in El Salvador, people all over the world enjoy beans for breakfast because they are inexpensive and loaded with nutrition.
Since I’m a Southerner, I wanted breakfast beans that I could serve on top of grits.
If you’ve ever had grits, you know that they’re very bland. Most people flavor them up by adding a ton of butter or margarine to them and serving them alongside bacon or sausage–veggie sausage in this vegan household.
But as you know, those vegan sausages are very processed and not the way I want to start off my day. So I created my breakfast beans to taste like sausage by using the seasonings that go into Italian sausage–fennel seed, sage, oregano, basil, red pepper flakes–plus a little hickory smoked salt and smoked paprika to add that smokehouse flavor. With so much flavor in the beans, the grits no longer need any added fat.
Of course, you can serve these sausage-flavored beans over rice, potatoes, or any grain you like, or you can serve them au natural for a lower-carb breakfast. And you can eat them for dinner or lunch instead of breakfast. Just eat ’em!
Sausage-Flavored Breakfast Beans and Grits
Ingredients
- 1 large onion chopped
- pinch of baking soda see notes
- water or vegetable broth
- 1/2 large red bell pepper chopped
- 4 cloves garlic minced
- 3 cups cooked cannellini beans or other white beans or 2 cans, rinsed and drained, drained
- 1 cup vegetable broth plus additional, as needed
- 1 teaspoon rubbed sage
- 1 teaspoon smoked paprika
- 1 teaspoon dried oregano
- 1/2 teaspoon fennel seed see note, crushed
- 1/2 teaspoon dried basil
- 1/2 teaspoon salt or to taste
- 1/4-1/2 teaspoon red pepper flakes depending on how spicy want it to be
- 4 cups chopped fresh spinach
- smoked salt to taste
- 1 cup yellow corn grits prepared according to package instructions
Instructions
- Heat a large non-stick pot or skillet. Add the onion, sprinkle it with the baking soda, and immediately stir in one tablespoon of water or vegetable broth. Cook, stirring frequently, until the onion changes color and begins to soften, adding more water if it starts to stick to the pan. Add the chopped pepper and garlic along with another tablespoon of water or broth. Cook for 2-3 minutes, adding another splash of water if necessary and making sure that the garlic does not burn.
- Add the drained beans, vegetable broth, and all seasonings. Cover tightly, reduce heat to very low, and cook for at least 30 minutes, adding broth if it starts to dry out. The longer and slower you cook them, the more flavorful the beans will be.
- While the beans are cooking, prepare the grits according to package instructions. (I used 1 cup of Bob’s Red Mill organic grits cooked in 3 cups of water.) Keep warm until beans are ready.
- Check the beans, and if they seem dry, add a good splash of broth. (The beans should have a little liquid around them, but not as much as a soup or stew.) Increase the heat to medium, add the spinach, sprinkle with smoked salt if you want, stir well, cover tightly, and cook until the spinach wilts. Serve over the grits.
Notes
Nutritional info is approximate.
Please Pin and share!
Enjoy!
moonwatcher
Hi Susan,
These sound great! I think cannellini beans are perfect for this recipe, as they are kind of buttery tasting on their own. I always cook my beans with 1/4 tsp of ground fennel–it helps with digestion and it gives the beans a very mild sweetness. So I think fennel is great for this–and so important for a sausage flavor. I loved reading about all the different cultures that eat beans for breakfast. I sometimes do, informally, if I’m cooking some up for later on, and you’re right, they definitely satisfy and fill up. The beautiful photo makes me want to have some right now!! I haven’t had grits very often, but I but these would also be good with polenta. Kind of similar. Italian grits. 🙂 Thanks!!
xoxo
moonwatcher
Susan Voisin
Thanks, Maria! It’s interesting to hear that fennel is good for the digestion. I don’t like it in everything, but I like the flavor it gives these beans. And you know, grits and polenta are really the same thing. The Bob’s Red Mill brand is called “Grits or Polenta” and has separate directions for making the two.
Kristin
You are hitting ’em outta the park lately, Susan! Can’t wait to make these.
michael
Thanks for the recipe. It worked for me. I dropped the fennel as I don’t like the licorice taste and added a 1/4 tsp of liquid smoke, which is my go-to replacement for smoked ham or bacon.
Susan Voisin
I’m so glad you made it already and enjoyed it!
Andi
Susan, these sound so good. I so look forward to your recipes – I want to try them all! One question: I’ve never heard of hickory smoked salt. Where do you get it?
Susan Voisin
Thanks for the kind words, Andi! I buy the smoked salt online from The Spice House; I get all my “unusual” spices there. Here’s a direct link to it: http://www.thespicehouse.com/spices/hickory-smoke-salt#content
Tami@Nutmeg Notebook
I had beans on toast when visiting England! I know I must try this recipe and give grits for breakfast a go.
janet @ the taste space
What a neat combination, Susan. I’ve done a breakfast bean scramble with white beans, spinach and sun-dried tomatoes… but next time, I will definitely try this out. 🙂
Amey
oh Susan, this sounds incredible!! I totally agree with you about starting the day off with some protein. It keeps me satisfied so much longer. This meal sounds so totally up my alley. Thanks for another great recipe! I can’t wait to try it out!
Emma
This looks fabulous Susan. I still haven’t managed to get used to savoury breakfasts for some reason- brunch I can do but first thing in the morning sadly not. I’d love this for lunch though 🙂 As a Brit, I do definitely have a soft spot for baked beans on toast!
Kristin
Got up early and made these for breakfast this morning. I don’t normally love fennel, but went with the full amount called for, and was really glad I did. Not overpowering in the least, and definitely added something “sausage-y”. Great flavors!
Susan Voisin
I’m so glad hat you liked them, Emma! And that the fennel wasn’t overpowering. I only like it if it’s in balance with the other ingredients, so I was playing it safe with the recommendation to start with 1/4 tsp. I’m glad to hear that the full amount worked for you.
Jodi
This looks delicious. I switched from fruit-and-carbs breakfasts to protein-and-veg ones a year and a half ago, eating a big salad with nuts, tempeh or tofu, and nutty dressing most days, punctuated with the odd stir-fry of greens and vegetables (mostly cabbage family). It feels amazing and, yes, I don’t get hungry again at 10am like I used to. Then my partner switched HIS breakfasts from cereal to eggs and I now have competition for the stove every morning. So things like this that can be made ahead in big batches are perfect for me to break up the monotony (it’s a delicious monotony, though) of my usual salad breakfasts.
Judi Sweat
I am a savory person. What I have found very satisfying for breakfast is grits with Happy Herbivore bacon bits added to give a salty crunch to the grits. I add ground black pepper which gives it a kick. I don’t eat a lot, my husband cooks 2 tablespoons of dry grits into 2/3 cup water and we add a little soy milk at the end. I add the homemade bacon bits after dishing up the grits. The recipe for the bacon bits can most likely be found on the Happy Herbivore website. I love this breakfast.
Judi
Chessie
Susan, you are so cool! I just printed this so I can enjoy it tomorrow morning. Thanks for a breakfast idea that isn’t the same old same old.
Catherine
I love baked beans. I live in England and have them frequently on toast, with butter because I am not vegan, and then on top of the butter I put Marmite before adding the baked beans. I frequently add mustard to my baked beans as well. It’s easy to pick up a good jar of baked beans here, and they are vegan as well. Can usually get one for about fifty cents or less.
connie
hmmm – I wonder if you could make “sausage patties” out of them. Put everything in the food processor and make oven patties. It would really remind me of breakfast then.
Donna McFarland
…CAN NOT WAIT…to make this! Wow Susan…you’ve hit the nail on the head, AGAIN 🙂 I’ve lonnnng loved beans for breakfast, but making them actually TASTY like this will? I’m stoked! Thank you-MUCHO!
janae @ bring joy
Susan, I’m like you went it comes to breakfast. I’m okay with smoothies sometimes, oatmeal sometimes, but many days I want something hearty so I’ll often just eat leftovers from the night before! I don’t know where we get this “only breakfast foods for breakfast” concept, but I’m totally game for beans for breakfast. Not weird at all to me.
Veggie Val
LOVE this! Totally agree with the first paragraph reasoning, too. On a recent trip to Ireland and London, I was so excited to see the bean option available everywhere. Back in the U.S., my bean-for-breakfast offerings usually consist of leftovers. This is a new one I’ll have to try!
JCB
Whenever I cook dry beans in purchased broth, even low sodium broth, I find the beans take forever to soften. Does’t happen in my homemade unsalted version. Am I the only one with this problem?
The above recipe sounds really good and I can’t wait to try it.
Stephen
People are always weirded out by my breakfasts (big kale salad, fruit, hummus and bread). American breakfasts are so boring and unhealthy. Beans and vegetables are fine for breakfast. I will have to try this recipe.
Stephen
How do you crush fennel seed? I have tried, it is not easy, even with a pestle and mortar. A food processor doesn’t do anything either.
Susan Voisin
I just use a mortar and pestle without any trouble, but you can use a spice mill or coffee grinder and grind it to a powder if you want. I just want them lightly crushed, though, so I find a mortar does the trick.
Kristin
I used a mortar and pestle, too. Worked just fine. I think you’re really just going for a releasing of the flavor of the seeds, rather than grinding them fine.
Linda
Instant grits, beans and greens is our go to quick breakfast on weekdays. Made this for breakfast for family on Saturday, we loved it! The smokiness and fennel were key. Thanks for the recipe!
melissah
This recipe was very good. It was the first time I had grit they were great. I added some mushrooms to the recipe which was a nice addition I will be making this recipe again. Thank you for sharing all of these wonderful recipes with us.
Karen
Made this for supper tonight. After a long busy day it was easy to get the beans simmering on the stove, start the grits then let them cook on low, so I could sit down with a cup of tea to unwind. Flavorful and filling, another keeper recipe.
nicole
Hi Susan, Would the flavor be thrown off if you were to use a different type of bean other than a white variety?
Jonathan
This looks amazing. One question, How can I prepare most of this in advanced?
Brenda
Printed this out to make for the weekend. I’ve had your lentil stew for breakfast lots of time, so this is right down my alley. And this post made me think of one of my favorite childhood books–Baked Beans for Breakfast. Thanks!
Sara Holloway
I made this with black beans (it’s what I had on hand) and used kale instead of spinach, but man o man, it turned out great! Thanks for the recipe!
Esther J
Susan, these were fabulous!
Although oatmeal (traditional and steel cut) are a staple of my morning routine, I felt like I needed something a little more substantial for today’s breakfast. So I got up early to get these on. I had an hour for them to simmer, and every time I tasted them, they didn’t taste like the flavors had melded yet–even up till the very end of the hour. However, when I plated them, oh dear, so yummy!
These beans, grits, sweet potato, toast, and coffee. Such a week’s end (hearty) treat!
Thank you, Mrs. V!
Laura
I can’t wait to try this! It’s cold here now – too cold for green smoothies everyday so I need to try some new recipes! Adding this to the list!
Mary
Looks great…glad to know that there is someone besides me who does much better w/ a higher protein, lower carb breakfast (if I have fruit for breakfast I’m wildly hungry the rest of the day).
Anxious to try this; will have to leave the bell pepper out (allergic) but will up the rest of the spices.
Love both your blog and your great keep-your-head-when-all-those-about-you-are-losing-theirs style of moderating the ETL Yahoo group.
Keep up the wonderful work!!!
Mary
Amanda
I made this for lunches this week and it is delicious! I halved the recipe and it made 3 lunch-sized portions (for me). Thank you!
Kathy
Love beans for breakfast, as I am not a huge breakfast food fan! Thanks for the idea!
Lynda
I’ve been eating savory, non-breakfast type food for breakfast since I was a child (let’s just say many years). Beans, tofu, cold pizza, soup, leftover supper, savory versions of oatmeal or cream of wheat, etc.
People used to be so surprised at this “strange” behavior. (Not so much nowadays.)
I would always say “Who set the rules for what can be considered “breakfast” food? Food is food.”
Welcome to the club, Susan! 🙂
Amy
I tried the beans and spinach mixture over cubed potatoes for dinner tonight. The flavor was so good! I will be sure to try it with grits very soon. Thanks for the recipe.
Lea
Made these last night – my son and I loved it! I had to use pinto beans since I couldn’t buy organic cannellini; the results were probably similar. I also added mushrooms (got to get those G-BOMBS) and, gasp, coconut oil (a 15 month old toddler needs the fat even if I don’t). Anyway – delicious! I love grits and beans, but had never thought to serve them together. The seasonings were perfect and I will definitely make this again. Thanks Susan!
Marcella
I made this for breakfast this morning and it was delicious! This will def be a staple in our house. Thank you so much for the recipe!
Donata
Hi Susan,
you are enrichening my cooking in a wonderful way, thank you from North-Germany!
I have a quick breakfast tip for you, which is also very empowering and does not leave you with a hungry feeling (I know this problem pretty well…). I cook millet in redgrape-juice and mix in some almond and walnuts and add some fresh grapes if i have them or an apple. If the pure juice is to sweet you can mix in water as well. This has enough iron for the day (millet, almonds and redgrapes are all high of iron), not to talk about all the mineral nutrients and the micronutients and vitamins- millet is called the grain of beauty because of it, and with the almonds you get the protein in…. The redgrape juice is strengthening the immun system, and ment to be the healthiest fruit juice…. So maybe you want to try it and it carries you through the day….
Anyway, thanks again for your inspering blog!!!! Donata
Sara
I love this idea Susan. Like you, I’m rarely satisfied from fruit and/or carb-heavy breakfasts. While I’m also a fan of tofu scrambles, I think beans, alongside vegetables and occasionally some whole grains are the way to go. This recipe looks fantastic! Love the savory, smoky flavors!
Sarah
I made this for supper as a side dish, and my whole family loved them!
Susan Voisin
I’m so glad to hear that, Sarah!
Christine
OMG! This is my new fave thing. As a Texan, beans for breakfast is not uncommon so I was stoked to discover this fab idea. I absolutely loved breakfast sausage as an omni but the only meatless version I like is really not something to get into the breakfast habit with! The first time I made them in the crock pot with an extra cup of broth and cooked them on low all night. THEY WERE AMAZING!! Even my vegan weary husband loved them, and especially loved the soyless-ness. This is not only in the repertoire for good, but I am making enough seasoning to jar and have on hand to whip them up with a quickness any old time. THANK YOU! I cannot get enough of your healthy Cajun influenced delights 🙂 with grits and braised kale, or home fries and greens – a dash of Louisiana pepper sauce, this is my absolute favorite breakfast since becoming vegan!