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Home-Made Baked Beans

Home-Made Baked Beans

I like to keep my recipes simple with the flavours fresh and uncomplicated – this recipe is no exception. Simplicity and purity is what you will taste with every mouthful. It’s important you use borlotti beans for this recipe as they give the whole dish a wonderful texture and flavour. It’s also important you use fresh ripe roma tomatoes as they will add that extra bit of goodness and flavour. Don’t be tempted to play by adding extra ingredients – just keep this dish simple and pure.

What’s great about it:

Borlotti beans have a low GI of 14 on the glycemic index scale which will keep your blood sugar levels stable as well as keep you full and satisfied after eating them. They are packed with protein your body needs for repair, for building lean muscle and to nourish your immune system, 1 cup of these beans has aroud 20 grams of protein as well as 18 grams of fibre. The fibre helps support digestive health and will keep you regular as well as helping to lower blood cholesterol.  Borlotti beans as well as tomatoes are packed with potassium that  can blunt the effects of sodium, which helps to reduce blood pressure.

+ ingredients & methods +

ingredients (serves 4)

1 brown onion finely chopped
1 tablespoon olive oil
1 kg roma tomatoes, chopped
480 g cooked borlotti beans (about 2 tins drained organic beans)
Pinch sea salt
1 tablespoon organic maple syrup
1 tablespoon cultured butter
2 tablespoons parsley chopped

method

  1. Combine onion and olive oil into a pan and sauté for 3 minutes until lightly golden.
  2. Add chopped tomatoes and toss through.
  3. Cover and reduce the heat slightly then cook for about 8 minutes or until tomatoes have collapsed and have formed a lovely sauce.
  4. Add beans, sea salt and maple syrup then cook for a further 5 minutes until the beans have heated through.
  5. Add the butter and parsley then mix through until butter has emulsified through the tomato sauce.
  6. Serve in generous bowls and enjoy as a main or as a side to organic eggs and toasted sourdough or baked potato.
+ notes & inspiration +

A little cultured butter and a splash of maple syrup rounds out the flavour of the tomatoes. I love to serve this as a main dish served for breakfast, lunch or dinner.

Enjoy alone or with on of the following:

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