Dietitian's Pick: Homemade Baked Beans

Serves: 6 Time to make: 2 hrs 10 mins

(Hands-on time: 10 mins, Cooking time: 120 mins), plus overnight soaking





Ingredients

  • 250g dried cannellini beans (soaked overnight) or 2 x 400g cans cannellini beans

  • 5–6 sage leaves, roughly torn

  • 4 garlic cloves, roughly chopped

  • 3 tablespoons olive oil

  • 1 red onion, finely chopped

  • 4 large ripe tomatoes, puréed

  • 2 tablespoons no-added-salt tomato paste

  • 1 teaspoon dried mixed herbs

  • 1/2 cup reduced-salt vegetable stock

  • 2 teaspoons soft brown sugar (optional)

  • 1 tablespoon apple cider vinegar

  • 12 slices grainy bread, toasted, to serve


Instructions

Step 1

Place soaked beans in a large saucepan with enough cold water to cover the beans by 2.5cm. Add sage leaves and chopped garlic. (If using canned beans, rinse and drain first. Spray saucepan with oil, then add the beans, sage and garlic. Heat through; skip step 2.)


Step 2

Cover the pan and bring to the boil. Reduce heat and simmer for 1½ hours, or until beans are soft but hold their shape. Drain well.


Step 3

Meanwhile, heat 1 tablespoon of the oil in a non-stick frying pan. Cook onion until softened. Add puréed tomatoes, tomato paste, herbs, stock and 1/4 cup of water. Cook for 10–15 minutes, or until the sauce is thick and rich. Set aside until the beans are cooked.


Step 4

Combine beans with tomato sauce in the large pan. Stir in remaining oil, brown sugar (if using) and apple cider vinegar. Heat, stirring occasionally, for 10–15 minutes. Season to taste with cracked black pepper.


Step 5

Serve warm baked beans with grainy toast.


Why this is better

Has 35% less sugar than canned baked beans. The same rich taste with 65% less salt!



Nutritional Information

Kilojoules 1,696kJ

Calories 406cal

Protein 18g

Total fat 12.9g

Saturated fat 2.1g

Carbohydrates 48.3g

Sugars 8.4g

Dietary fibre 17.3g

Sodium 395mg

Calcium 157mg

Iron 4.8mg

Sources: Healthyfoodguide.com.au

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