Homemade baked beans

Nutrition content per serve 

305 calories (1285kJ) | Protein: 14g | Carb: 31g | Sugar: 13g | Total fat: 11g | Sat fat: 1.8g | Fibre: 13.5g | Serves 4 | Total: 20 mins (Prep: 5 mins; Cook: 15 mins) 

* Approximate values from Xyris Foodworks software 

Ingredients 

• 2x 400g cans white/cannellini beans 
• 1 700g jar passata 
• ½ cup chicken stock 
• 1 tbsp tomato paste 
• 1 tbsp maple syrup 
• 1 tbsp apple cider vinegar 
• 1 tbsp mustard 
• 3 cloves garlic 
• 2 tsp smoked paprika 
• 1 tsp paprika 
• 1 tsp onion powder 
• 1 tsp garlic powder 
• ½ tsp cumin 
• 2 tbsp extra virgin olive oil 
• Black pepper and salt to taste 
• Optional: Add in a few handfuls of spinach

Directions: 

1. Heat olive oil in a large pan on medium heat and sauté garlic until golden. 
2. Add in smoked paprika, paprika, onion powder, garlic powder, cumin and stir until fragrant. 
3. Add in passata, stock, tomato paste, vinegar, mustard, maple syrup and a sprinkle of salt and pepper, simmer for 5-10 minutes. 
4. Rinse beans and add to pan, add spinach if using, simmer for 5 minutes.
5. Serve warm with wholegrain toast. 

Why it’s good for you: 

• Beans are an excellent source of fibre and plant protein, to keep you full throughout the day, balance your blood sugar and keep your bowels regular. 
• Tomatoes are full of lycopene, an antioxidant that helps keep blood vessels healthy and may help protect against heart disease.¹ 

All information contained in this recipe has been prepared by CBHS health professionals is intended for general information purposes only. The information provided should not be relied upon as medical advice and does not supersede or replace a consultation with a suitably qualified healthcare professional. 

 References: 

1. Mozos, I., Stoian, D., Caraba, A., Malainer, C., Horbańczuk, J. O., & Atanasov, A. G. (2018). Lycopene and Vascular Health. Frontiers in pharmacology, 9, 521. https://doi.org/10.3389/fphar.2018.00521