Healthy baked beans
Introducing you our fantastic recipe for homemade baked beans that not only taste incredible but also offer a healthier alternative. In no time you can whip up a batch of these delicious beans that are full of flavor and have the perfect texture. Not only do they satisfy your taste buds, but they also provide a nutritional boost and cover three of your five-day daily servings. Try our quick and healthy baked beans recipe today!
Ingredients
- 1 tsp rapeseed oil
- 1 large onion (185 g), finely chopped
- 2 cloves of garlic, finely grated
- 500g passata
- 3 pitted dates (approx. 15 g), roughly chopped
- 1 tbsp balsamic vinegar
- 2 tsp bouillon powder
- 1 bay leaf
- 3 x 400g white beans, drained
- 4 medium-sized jacket potatoes
Preparation steps
- Heat the oil in a non-stick pot over low heat and fry the onion for 5 minutes until golden brown.
- Add a drop of water if it looks like it’s starting to burn.
- Stir in the garlic.
- Add passata, dates, vinegar, stock and bay leaf.
- Grind in plenty of black pepper.
- Let simmer for 5 minutes.
- Add the beans and 400ml water.
- Simmer for 10 minutes, stirring occasionally, until a thick mixture forms.
- To freeze, allow to cool completely.
- Divide into freezer bags.
- Freeze for up to three months.
- Thaw thoroughly in the refrigerator overnight.
- Reheat in a pan until piping hot.
- Serve over jacket potatoes.
Nutritional Information
Equipment and tools
- Big pot
- Knife
- grater
- tablespoon
- teaspoon
- dulcimer
- Sieve
- Oven
Allergen information
Please note that this healthy baked beans recipe contains the following allergen:
- None
Storage and leftovers
If there are any leftovers, you can store the healthy baked beans in an airtight container in the refrigerator for up to 3 days. Simply reheat before serving.
Health Benefits of Healthy Baked Beans
Baked beans are a popular comfort food enjoyed by many, and they can also be a nutritious addition to any meal. This article explores the health benefits of healthy baked beans made with the following ingredients:
- 1 tsp rapeseed oil
- 1 large onion (185 g), finely chopped
- 2 cloves of garlic, finely grated
- 500g passata
- 3 pitted dates (approx. 15 g), roughly chopped
- 1 tbsp balsamic vinegar
- 2 tsp bouillon powder
- 1 bay leaf
- 3 x 400g white beans, drained
- 4 medium-sized jacket potatoes
1. Rich in fiber
Healthy baked beans are an excellent source of fiber. The white beans used in this recipe are rich in soluble and insoluble fiber, helping to promote healthy digestion. Fiber also helps maintain regular bowel movements, prevents constipation, and can help control weight by providing a better feeling of satiety.
2. Nutrient rich
This recipe contains several nutrient-dense ingredients such as onions, garlic and passata. Onions are a good source of vitamin C, fiber and antioxidants, while garlic offers potential immune-boosting properties. Passata is a rich source of lycopene, a powerful antioxidant linked to a reduced risk of certain cancers.
3. Little fat
This recipe uses a teaspoon of canola oil, which adds a touch of flavor without contributing excessive amounts of unhealthy fats. The recipe relies primarily on the natural flavors of the ingredients, making it a healthier option compared to traditional baked bean recipes, which often contain added fats and sugars.
4. Reduced added sugar
By using pitted dates as a sweetener instead of refined sugar, this recipe aims to reduce the overall added sugar content. Dates provide natural sweetness and are also rich in fiber and various vitamins and minerals.
5. Vegetable protein
White beans are a fantastic plant-based source of protein. They contain all the essential amino acids required for proper body function and muscle repair. Incorporating beans into your diet can be particularly beneficial for those who follow a vegetarian or vegan lifestyle.
6. Versatile meal option
Healthy baked beans can be enjoyed in a variety of ways. They can be served as a main course alongside boiled jacket potatoes or used as a flavorful topping for toast, rice or pasta. This versatility makes it easier to incorporate healthy ingredients into your meals.
In summary, healthy baked beans provide a range of health benefits including high fiber content, essential nutrients, low fat content, reduced added sugars, plant-based protein and versatile meal options. With this recipe you can enjoy a delicious, nutritious meal that supports your overall well-being.
