Homemade Baked Beans
Homemade baked beans are so simple to make and taste so much better than any store-bought baked beans so if you haven’t tried making them before, now’s your chance.
Interestingly, baked beans are New Zealand’s most commonly eaten legume, although I’m sure that’s not a surprise for the bean fans out there!
Legumes are super nutritious and are a great source of fibre, protein and slow-release, low-GI carbohydrates which means they help us to feel fuller for longer as well as stabilising our blood sugar levels. They are also low in fat and contain a number of important vitamins and minerals including potassium, folate, iron and zinc.
The New Zealand Heart Foundation recommends that we eat 4-5 servings of legumes each week which may include legumes such as chickpeas in hummus (I love Beetroot hummus!), a hearty Dhal or soup, lentils added to meat sauces or broad beans added to a colourful Spring salad. Not to mention wholesome Cannellini beans whipped into homemade baked beans!
Legumes are also very cheap which means that adding them to meat-based dishes not only increases the overall fibre content of the meal, it also helps to keep costs down so it’s a win-win!
Homemade Baked Beans – serves 2-3
These are just delicious either piled on toast or simply eaten topped with a fried egg.
1 Tbspn Olive Oil
1 brown onion, diced
2 cloves garlic, diced
Coarse Iodised sea salt
Freshly ground black pepper
Dash hot chilli flakes
1 can cannellini beans, drained and rinsed
1 can crushed tomatoes
1 Tbspn tomato paste
1 Tbspn balsamic vinegar or Worcestershire sauce*
Fresh parsley, egg and cheese to serve, if desired
Heat the olive oil in a saucepan or deep-ish pan over a medium heat.
Add the onion, garlic, salt, pepper and chilli and cook for 7-10 minutes until onion is softened, stirring frequently.
Add the beans, tomatoes, tomato paste and vinegar or Worcestershire sauce and stir everything together.
Turn the heat to low, cover and simmer for 15 minutes, stirring frequently.
Taste and adjust any flavours by adding more salt, pepper, chilli, vinegar or Worcestershire sauce.
Serve scattered with fresh parsley and topped with a fried egg and cheese if you wish.
*Gluten-Free (check Worcestershire sauce is gluten-free)
