Healthy Homemade Baked Beans

Baked beans are the pantry staple that’s often overlooked in favour of other more complex or exciting meal recipe options. This is a bit of a shame however as the humble bean can be a fabulous tummy filler and an easy lunch or light dinner option for the whole family.

Beans are super healthy, not only high in protein but are also packed full of fibre, iron and folate. They are also low GI, meaning that they’ll keep you feeling full while your blood sugar levels remain stable.

While baked beans originally had a bit of a reputation for their high levels of salt, the options available on shelves these days include reduced salt versions. Making your own however is a great way to ensure that you’re eating a product with the least amount of sodium possible. Perfect for when you’re on a healthy eating plan.

Making your own baked beans is also budget friendly, as well as being super simple. Homemade baked beans can also be frozen and defrosted as needed, meaning you’ll always have a batch on hand to feed hungry mouths.

This baked beans recipe uses canned cannellini beans along with herbs and spices for flavour. Adding canned tomatoes to the mix means that each serve is also high in the antioxidant lycopene .

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Healthy Homemade Baked Beans

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Rating: 4
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Course

Breakfast, Kids

Servings

Ingredients

• 2 tbsp olive oil
• 1 tsp onion powder or flakes
• 1 tsp mustard powder
• 2 tsp dried mixed herbs
• 1 400g tin chopped tomatoes
• 5 tbsp salt reduced tomato puree
• 1/2 clove garlic crushed
• 2 300g cans of cannellini beans drained and rinsed
• 4 fresh basil leaves

Course Breakfast, Kids Servings Ingredients 2 tbsp olive oil 1 tsp onion powder or flakes 1 tsp mustard powder 2 tsp dried mixed herbs 1 400g tin chopped tomatoes 5 tbsp salt reduced tomato puree 1/2 clove garlic crushed 2 300g cans of cannellini beans drained and rinsed 4 fresh basil leaves

Votes: 5 Rating: 4 You: Rate this recipe!

Instructions

1. Heat the olive oil in a large saucepan over a medium heat.
2. When warm, add garlic and simmer till golden.
3. Add onion powder/flakes and mustard powder and continue to simmer for 1 minute or till fragrant.
4. Add the tomatoes, puree and herbs to the mix and stir well to combine.
5. Simmer gently for 5 minutes until warmed through and well combined.
6. Remove mixture from heat and pour into a medium sized bowl.
7. Allow to cool slightly before using a stick blender to pulse down to a smooth paste.
8. Return the sauce to the pan and add the beans, simmer for 4-5 minutes or until beans soften.
9. Tear the basil leaves into pieces and add to the sauce. Stir to combine then remove from heat and serve.

Recipe Notes

273 calories per serve