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Homemade Baked Beans

(Low sugar and salt)

A tasty high fibre recipe, by Nutritionists from Daley Nutrition

This homemade baked beans recipe, is easy to do and reduces the need for using a tin plus you know exactly what is going into your baked bean meal.  The ingredients are simple, there is a bit of soaking and cooking involved, but in the long run this recipe will save you money and reduce the amount of added salt (sodium) sugar in your diet.

homemade baked beans


Ingredients (serves 1-2 people)

  • tbsp olive oil
  • 1 tsp of finely chopped onion
  • 1 tsp mustard powder
  • 2 tsp dried mixed herbs
  • 400g tin chopped reduced sodium tomatoes
  • 5 tbsp salt reduced tomato puree
  • 1/2 clove garlic crushed
  • 2 x 300g cans of cannellini beans drained and rinsed

Method

  1. Soak baked beans overnight in water.  Then start by adding the olive oil into a pan on a medium heat.
  2. Then add the chopped garlic and onion
  3. After 1 min add the mustard powder
  4. Add the tomatoes, puree and herbs and mix well.
  5. Let the ingredients cook for 5mins on a low heat.
  6. Then allow the dish to cool in a bowl and then blend down into a paste.
  7. Then add the sauce to the pan and add the beans.
  8. Cook beans for 5mins or until soft.
  9. Allow to cool slightly and serve with fresh herbs.

Homemade Baked Beans nutrition per 100g

  • 4g of fat
  • 5g of protein
  • 6g of fibre
  • 3.2g of sugar
  • 80mg of sodium

Counts as:

  • 1 x serving of vegetables (beans)

Homemade baked beans recipe

Posted by Daley Nutrition

Daley Nutrition is a community nutrition team based in Melbourne Victoria, we run a range of nutrition based programs such as cooking demonstrations in Australia to raise people’s awareness of what they are eating and empower them to change certain eating habits.


 

2017-08-16T06:57:44+00:00
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