Home Baked Beans

Simple, nutritious and great for both stamina and keeping your muscles healthy, baked beans are rich in protein, low GI carbohydrate, B vitamins, fibre and minerals. Gradually digested, they’re excellent for keeping hunger at bay and maintaining stable blood glucose levels. The homemade version is extra delicious and even more packed with goodness than the tinned variety!

Prep time – 5 minutes

Cook time – 90 minutes

Equipment needed:  casserole dish

Nutrition per serving

• Energy (kcal) 295
• Protein (g) 15.5
• Carbohydrate (g) 43.5
• Of which sugars (g) 20           
• Fat (g) 4.5
• Of which saturates (g) 0.5
• Salt (g) 2.9                                 
• Fibre (g) 15

Serves 4

• 1 tbsp olive oil
• 1 onion, finely sliced
• 1 stick celery, finely chopped
• 1 bay leaf
• 2 cans haricot, cannellini or borlotti beans, drained
• 350g tomato passata
• 2 x 400g cans chopped tomatoes
• 2 garlic cloves, peeled and crushed
• 2 tsp paprika
• 2 tsp black treacle
• 1 tsp muscovado sugar
• ¼ tsp ground cloves
• 1 tbsp tomato puree
• 1 tsp balsamic vinegar
• Salt and freshly ground black pepper
• 1 tsp sweet chilli sauce (optional)
• Handful flat-leaf parsley to serve

Method:

1. Preheat the oven to 150°C/gas mark 2.
2. In an ovenproof casserole dish, gently sauté the onion and celery with the bay leaf in the olive oil for a few minutes, until soft and translucent. Add 100ml water and then the rest of the ingredients, except the balsamic vinegar, salt, pepper, chilli sauté and parsley. Bring to the boil.
3. Cover and transfer to the oven. Gently bake for at least 1 ½ hours, stirring occasionally to scrape the tomato sauce off the sides and into the mixture. You may need to add a little extra water if the juice becomes too thick.
4. Season well with salt and plenty of black pepper, add the balsamic vinegar and chilli sauce, if using, and sprinkle with fresh parsley to serve.