Susan Hart Recipe: Homemade baked beans

Did you know that a tin of baked beans can have as much as 24g of sugar which is 6 teaspoons?

A reduced sugar tin can still have 4 teaspoons. The current recommendation is that your daily amount of added sugar should not exceed 11 teaspoons, 44g or 10% of your overall daily calorie intake.

The World Health organisation (WHO) and ‘Action on sugar’ would like to see this reduced to 5%.

My healthier version of one of the nations favourites has no added sugar and an amazing 11g of fibre, which will have you feeling nice and full and aid your digestive health.

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Homemade baked beans
Serves 2

1 teaspoon of olive oil
1 small onion – finely chopped
½ x 400g can of chopped tomatoes
1 clove of garlic – finely chopped or grated
½ teaspoon smoked paprika
large pinch dried chilli flakes
1 x 400g can of haricot, borlotti or cannellini beans – drained and rinsed
Pinch of salt and pepper
splash of lemon juice

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Heat the oil in a pan and gently fry (with the lid on) the onions until they start to colour and soften – about 5 minutes.
Add the remaining ingredients, turn down the heat to a simmer (again with the lid on) and cook for about 20 -25 minutes until the sauce thickens.
Taste and adjust the seasoning if necessary.

My vegan cookery class guests made this and served it with tofu scramble. They each used different type of beans to see what they liked the best. The winner, on this occasion was the borlotti bean

 

Serve with :-
a medium jacket potato – 150 calories
a medium sweet potato – 140 calories
one slice of sourdough toast – 80 calories
one slice of wholemeal toast – 80 calories

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