Forget the tinned variety – making your own baked beans adds taste without excess salt and sugar.
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)
2 tsp paprika
1 tsp dried thyme
2 slices wholemeal bread, toasted, 70g (140 cals)
- 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.
- Allow the carrot and celery to soften for 15 minutes, stirring occasionally.
- Now add the sundried tomatoes, stir through and add 1tsp paprika. Cook and stir through for a few more minutes.
- Add the tinned tomatoes, turning the heat up to a medium heat to bring them to a slow simmer.
- Add the rest of the paprika and the thyme, stir through and leave to simmer for 5 minutes.
- Season with black pepper and then puree the sauce with a blender – or keep it chunky if preferred.
- Make a paste with the flour and a little water and add to the sauce.
- 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.
- Serve on the toasted wholemeal bread.
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.