Healthy Baked Beans
Beans are delicious and naturally nutritious food.
The majority of the calories in beans come from carbohydrates in the form of starch, resistant starch (digested by beneficial bacteria in the gut), and small amounts of non-starch polysaccharides (also digested by beneficial gut bacteria).
Being rich in complex carbohydrates, as well as a good source of plant-based protein, beans have a low glycemic index. This makes them an ideal food for the management of insulin resistance, diabetes and hyperlipidemia.
Beans are rich in both soluble and insoluble fibres. Soluble fibre traps dietary cholesterol inside the digestive tract. The cholesterol is then excreted versus being absorbed, which helps to lower blood levels of LDL cholesterol, especially if LDL cholesterol levels were high, to begin with.
Beans also provide substantial amounts of insoluble fibre, which help attract water to the stool and keep you regular. This may help to combat constipation and other digestive health conditions.
Beans are a good source of plant-based protein. They contain between 21 to 25% protein by weight, which is much higher than other sources of vegetable protein. Regular intake of beans is extremely important worldwide as they provide a good source of protein at a low cost compared to animal protein sources like beef, pork, and chicken.
Most types of beans are good sources of potassium, a mineral that promotes healthy blood pressure levels. Beans are also excellent sources of copper, phosphorus, manganese and magnesium.
Most types of beans are rich sources of iron as well as an excellent source of the water-soluble vitamins thiamin and folic acid and a good source of riboflavin and vitamin B6.
Make your own healthy baked beans at home! Being an excellent source of plant-based protein this breakfast will keep you feeling full and satisfied throughout your morning.
Ingredients
400g can mixed beans, strained & rinsed
400g can tomatoes, crushed
1 tsp basil
1 tsp thyme
1 tsp chilli flakes
2 garlic cloves, crushed
1 small brown onion, finely sliced
2 cups baby spinach
2 tsp extra virgin olive oil
Sliced sourdough rye (or bread of your choice)
Fresh flat-leaf parsley, to serve
Directions
Heat oil in a pan over medium heat; cook onion and garlic until softened.
Add dried herbs and mixed beans to the pan, stirring through the onion mixture.
Add the crushed tomatoes and season with salt and pepper. Reduce heat and leave to simmer for 10 minutes.
Add spinach; cook stirring until spinach has wilted.
Serve on toasted sourdough rye and top with fresh parsley.
*You can also use this recipe as a pasta sauce. Just toss through your favourite cooked pasta and serve!
