Better beans on toast

Forget the tinned variety – making your own baked beans adds taste without excess salt and sugar.

Ingredients:

Makes four portions (260 cals each)

2 tbsp olive oil (240 cals)

2 cloves garlic, crushed
1 small carrot, peeled and finely diced (20 cals)

1 stick celery, finely diced (5 cals)

6 sundried tomatoes, sliced (40 cals)

400g tin chopped tomatoes (80 cals)
2x400g tins beans (e.g haricot, cannellini), drained (680 cals)
1 ½ tsp flour (plain or gluten-free) (15 cals)
275ml water
2 tsp paprika
1 tsp dried thyme
Black pepper

2 slices wholemeal bread, toasted, 70g (140 cals)

Method:

  1. Heat the oil in a large pan over a low-medium heat. Add the garlic once warmed through, stir for a minute or so and then add the carrot and celery.
  2. Allow the carrot and celery to soften for 15 minutes, stirring occasionally.
  3. Now add the sundried tomatoes, stir through and add 1tsp paprika. Cook and stir through for a few more minutes.
  4. Add the tinned tomatoes, turning the heat up to a medium heat to bring them to a slow simmer.
  5. Add the rest of the paprika and the thyme, stir through and leave to simmer for 5 minutes.
  6. Season with black pepper and then puree the sauce with a blender – or keep it chunky if preferred.
  7. Make a paste with the flour and a little water and add to the sauce.
  8. Pop the sauce back into the pan over a medium heat, add the water and beans, stir through and allow to simmer for 15 minutes.
  9. Serve on the toasted wholemeal bread.

 

Variations

Serve on a baked sweet potato instead of the toast. Or serve in a bowl topped with 20g feta cheese crumbled over and a small wholemeal pitta bread for dunking in! You could just forget the extra carbs as the beans contain plenty, and serve them as an accompaniment to a freshly cooked chicken breast instead.