Mum’s Baked Beans (vegetarian)
Childhood memories come flooding back. This was my go-to snack after school. It was tasty and wholesome, and kept me happy until dinner.
Today baked beans are readily available in a can. They are high in protein and fibre and that’s a good thing, however, the canned version is also high in simple sugars – around 4 teaspoons per can! Yikes! So, it’s time to make your own with this simple tasty recipe.
Ingredients (serves 4)
1 medium sized onion finely chopped
1 tablespoon olive oil
1 kg roma tomatoes (as ripe as possible), chopped
480 g cooked borlotti or navy beans (about 2 tins drained organic beans)
Pinch sea salt
1 tablespoon organic maple syrup (to balance acidity of tomatoes)
1 tablespoon butter (organic is best)
2 tablespoons parsley chopped
Combine onion and olive oil into a pan and sauté for 3 minutes until lightly golden.
Add chopped tomatoes and toss through.
Cover and reduce the heat slightly then cook for about 8 minutes or until tomatoes have collapsed and have formed a lovely sauce.
Add beans, sea salt and maple syrup then cook for a further 5 minutes until the beans have heated through.
Add the butter and parsley then mix through until butter has emulsified through the tomato sauce.
Serve and enjoy as a snack or the main of any meal, or as a side to organic eggs and toasted sourdough.
The non-vegetarian option – serve over a rasher of crisp smoky bacon.