Recipe: Home made baked beans

Baked beans.png

Legumes: Amazingly high in fibre and pre-biotics for gut health. Here is how to make this warming dish at home rather than buying it in the supermarket.

Makes: 3.5 cups

Prep time: 5 minutes

Cook time: 15 minutes

Ingredients

·      1 tablespoon extra-virgin olive oil

·      1 brown onion, finely diced

·      1 garlic clove, crushed

·      1x 200g punnet cherry tomatoes, halved

·      1x 400g tin crushed tomatoes

·      1x 400g tin bean mix, drained and rinsed

·      1 zucchini, grated

·      1 tablespoon dried mixed herbs

·      Freshly cracked black pepper, to taste

Method

1.     Heat olive oil over a medium-high heat.

2.     Sauté onion and garlic for 3-5 minutes or until softened.

3.     Add cherry tomatoes, crushed tomatoes, bean mix, zucchini, mixed herbs and pepper and cook for 15 minutes, stirring occasionally.

Nutrition

1/2 cup provides roughly:

·      460 kJ (110 cal), 4.5g protein, 3.3g fat, 0.5g sat fat, 13.1g carbs, 4.2g fibre

Enjoy 1 cup with some grainy toast and a little sprinkle of cheddar cheese for breakfast :)