Homemade Baked Beans

With 18g of protein per serve, homemade beans are a great option for a satiating and filling breakfast, supporting stable blood sugars. Unfortunately, store bought baked beans are filled with added sugars, sodium, thickeners and natural ‘flavours’ that can be detrimental to our health.

Time: 10 minutes prep, 15 minutes cooking

Dietary requirements: Gluten free, vegetarian & vegan option.

Serves: Makes 6 large serves.

Ingredients

1 Brown onion, finely diced,

1 Capsicum, finely diced,

1-2 Tomatoes, finely diced,

1 Zucchini, grated

3 Rashers shortcut nitrate free bacon (optional if not Vegetarian/Vegan),

2x Cans (800g) butter beans or four bean mix,

3 tbsp Tomato paste,

1 tsp Apple Cider vinegar,

1-2 tbsp Honey (or preferred sweetener if Vegan),

1 tsp Worcestershire sauce,

1/3 cup water,

Handful of parsley, finely chopped

Method

1. In a medium sized frypan on medium heat add in 1 tbsp extra virgin olive oil (EEVO) and sauté the onions until translucent.

2. Add in the bacon, capsicum and tomatoes and cook for a further 3 minutes stirring occasionally.

3. Add the remainder of the ingredients and simmer on medium-low heat for 5-10 minutes until reduced down to a thick sauce - stirring occasionally.

4. Taste and season with salt and pepper.

5. Serve on its own or on your favourite sourdough toast.

6. Keep in the fridge for up to 3 days or freeze for up to 3 months.  

Notes

• Opt for Organic Butter beans or Four bean mix without any added fillers, additives or firming agents. As always - read the back of the ingredients panel.