Tinned baked beans often contain excessive amounts of sugar and salt, so by making your own you can control which ingredients you use and keep sugar levels to a minimum.
SERVES 4 PREPARATION 5 minutes COOKING 25 minutes
2 tbsp olive oil
1 onion, grated
1 large garlic clove, minced
400g/14oz tin haricot beans in water, drained and rinsed
300ml/10½fl oz/1¼ cups passata (sieved tomatoes)
1 tsp English mustard powder
1 tbsp vegetarian Worcestershire sauce
2 tsp blackstrap molasses
1 tbsp tomato paste
salt and freshly ground black pepper
1 Heat the oil in a saucepan and fry the onion for 8 minutes, stirring occasionally. Add the garlic and cook for another minute or until the onion has softened.
2 Pour in the beans and passata, then add the English mustard powder, Worcestershire sauce, molasses, tomato paste and 4 tablespoons water and stir until combined.
3 Bring to the boil, then reduce the heat and simmer, half-covered, for 10 minutes until the sauce has reduced and thickened. Season to taste, then serve hot.
Can be stored in an airtight container in the refrigerator for up to 3 days, then reheated.
Haricot beans are a great source of heart-friendly B vitamins and folate. These help to reduce homocysteine levels, high amounts of which increase the risk of heart disease. The rich, dark blackstrap molasses is a good source of iron, calcium, magnesium, potassium and zinc.
Food Facts per Portion
Calories 150kcal • Total Carbs 14.9g • total sugar 3.3g • added sugar 1g