Monday, 4 April 2011

Homemade Baked Beans

Yes, this is a recipe I posted ages ago, but I've decided to update it.  I make it once or twice a week, and have really gotten the hang of things now, I think.

(makes 4 portions)

1 Onion, Chopped
1/2 Tablespoon oil, for frying/sautéing.
3-4 Small Tomatoes, Chopped (mine are about 50g each.  If you use larger tomatoes, use less).
1 Tablespoon Tomato Purée.
1 Tablespoon Garlic Purée.
200ml Vegetable Stock (I'm now using Oxo vegetable stock cubes, which are yummy, and not too salty).
1 Tin of Beans, Drained (Cannellini are good; so are Butter Beans, and those are lower in calories, too.  I use tesco's own brand tins, so each is about 125g, drained weight).
Salt and Pepper, to taste (optional).
Flaxseed (optional - adds proteins and good fats).

  1. Sauté the onion till translucent - about 5-10 minutes on a medium heat.  Add the vegetable stock, tomatoes, and purées, and simmer for 5-10 minutes.
  2. Add the beans, and season to taste.  Add the flaxseed at this point, if desired.  Simmer for a further 5-10 minutes, then serve on wholegrain toast.

The beans and wholegrain toast together make up a complete protein.  Incidentally, the beans and flaxseed do too.  Score!

This recipe keeps pretty well in the fridge.  I generally keep it in two portions to one container, and eat it throughout the week.

Adding a chopped vegan sausage (again, Vegan Dad's recipe is awesome) adds even more protein, and is absolutely delicious.

Nutrition, according to the MFP recipe calculator;

Using cannellini beans and two tablespoons of flaxseed, each portion has 149 calories, 16g of carbs, 8g of protein, 6g of fat, and 6g of sugar.

With cannellini beans but without flaxseed, 111 calories, 16g of carbs, 6g of protein, 3g of fat, and 6g of sugar.

With butter beans and flaxseed, 121 calories, 13g of carbs, 5g of protein, 6g of fat, and 6g of sugar.

With butter beans but without flaxseed, 83 calories, 12g of carbs, 4g of protein, 3g of fat, and 6g of sugar.

Remember that this will vary slightly, as you'll probably use different brands than I do.

This recipe was originally based on Gizzi Erskine's, which is neither vegan nor vegetarian.

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