Beans and Bread: Eating healthy and cheap

In my attempt to eat plant-based, I have found a cheap and healthy lunch that costs about $1 and is super-quick to prepare!

The main reason I became interested in beans was because of the link of beans to longevity.  Beans apparently help people to live longer.

Beans and Bread with low-fat sour cream:

beans bread and sour cream 1


Directions:  Heat beans to boiling for prescribed time and cut bread.  Dollop sour cream and enjoy!  I typically eat 1/2 can and 1/8 of bread loaf per lunch meal.  About $1 for lunch!….low sodium AND cultured sour cream for gut health.


Food Allergies or Sensitivities?

Milk or Casein avoidance:  Try the beans and bread without the sour cream.

Wheat or Gluten avoidance:  Try beans without the bread……..tell me in the comments below about your favorite gluten-free bread substitute!

Bean selection:  I have tried several types of beans and the Tri-Bean blend of dark red kidneys, black beans and pintos are the yummiest.  Please help us with your suggestions and preferences in the comments below.

A food/health journal works nicely for me to track patterns of how my body deals with different foods. 


Ingredients:  Beans

tri bean pic 4 pack
Purchased at Kroger
tri bean ingredients 2
Purchased at Kroger

Ingredients:  Bread

rosemary and olive oil bread
purchased at Kroger
rosemary and olive oil bread 2
Purchased at Kroger
Purchased at Kroger/serving suggestion


Research Article:

Legumes:  Health Benefits and Culinary Approaches to Increase Intake

Danger of Crock-Potting red beans

This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE. The author nor publisher take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this information. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Before undertaking any course of treatment, the reader must seek the advice of their physician or other health care provider.


  1. Idk about this but………. I’ll try it after Thanksgiving. I gotta do the Shirley Caesar Thanksgiving song (if you don’t know what it is, look it up on YouTube)


  2. So … I was curious how the Kroger loaf nutrition compared to my box mix of Rosemary/Sage bread…. Almost equal in Fat, Carbs, Protein… Sodium is 100mg lower in the box mix (280mg) …so if you’re a baker and watching sodium intake, making your own is an option.

    Liked by 1 person

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