Recipe: Homemade baked beans

This recipe is an all time favourite in my family. It’s easy to whip up, makes a large quantity and stores well in the fridge for up to 5 days. Even better, it’s a cheap meal to make!!

Serves: 8-10

baked beans.pngIngredients:

  • 1 tbsp olive oil
  • 1 large onion, finely chopped
  • 1 garlic clove, crushed
  • 6 rashers of lean bacon, chopped
  • 2 x 400g cannellini beans, rinsed well and drained
  • 2 x 400g cans diced tomatoes
  • 1 tbsp golden syrup
  • 1/2 tbsp brown sugar
  • Pepper to taste
  • Tabasco sauce to taste, optional

Preparation:

  1. Fry up the onion, garlic and bacon in tbsp. of olive oil until brown in a large saucepan.
  2. Add beans, diced tomatoes, golden syrup and brown sugar to saucepan and stir well. Bring to the boil and then simmer.
  3. Once the baked beans have thickened up/after 25 minutes of simmering, the beans should be ready to eat!

Variations:

  • For a vegetarian option, leave out the bacon
  • Add chili if you want it spicy, or extra Tabasco
  • Add baby spinach if you want to up your intake of green veggies, it also adds an extra flavor and texture to the baked beans
  • Delicious on a slice of multigrain or sourdough toast, topped with pepper

Nutritional Information:
To interpret this nutrient information, use my previous posts (Reading Nutrition Labels series) to help! You’ll find that these beans are high in fibre, low in saturated fat, a source of protein and moderate in sodium (it’s pretty good considering bacon is in these beans!).

Nutrient Per serve (~189g) Per 100g
Energy (kJ/cal) 651 kJ/ 155 344 kJ/ 81 cal
Protein 10.2 g 5.4 g
Total Fat 3.9 g 2.1 g
Saturated Fat 1 g 0.5 g
Carbohydrate 15.7 g 8.3 g
Sugars 7.6 g 4 g
Dietary Fibre 6.6 g 3.5 g
Sodium (mg) 580 mg 307 mg

What a delicious and easy snack/breakfast/lunch choice!

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