Baked beans are such an amazingly satisfying meal, especially when combined with a crusty chunk of wholemeal bread! Delicious. However, when you buy baked beans from the store, the sugar and salt content can be incredibly high! You might also find other additives and artificial sweeteners lurking in the can which your body simply doesn't want anything to do with!
That doesn't mean that you have to avoid this meal entirely as it's always possible to make your own! My recipe uses cannellini beans and chickpeas combined with a few other nourishing additions to create the Best Baked Beans!
Cannellini beans rank incredibly low on the glycemic index and also score some serious points when it comes to their high antioxidant count. They are full of a range of vitamins and minerals, with an especially impressive magnesium count. Magnesium is important for keeping your blood pressure normal as well as for the health of your bones. Chickpeas are the perfect accompaniment to the cannellini beans as they are a fantastic natural source of protein. Chickpeas are also low calorie as well as low in fat. In fact, one cup of cooked chickpeas contains 4 grams of fat but it is the healthy unsaturated kind!
To make the Best Baked Beans, grab yourself the following ingredients:
1 x 400g tin cannellini beans – drained and rinsed
1 x 400g tin chickpeas – drained and rinsed
1 leek, finely chopped
2 Tbsp. coconut oil
3 Large garlic cloves, crushed
200g tomato puree
1 litre of vegetable stock
1 Tbsp. dried thyme
4-6 Tbsp. coconut nectar depending on how sweet you like it.
To begin, melt the coconut oil in a large saucepan over a medium heat before adding in the chopped leek and the crushed garlic. You can then saute the leek and the garlic in the oil for the next ten minutes. After this time, they should begin to go soft.
Next you can add the litre of veg stock into the pan and then the tomato puree and thyme as well. Give this a quick stir and then reduce the heat to a gentle simmer. Allow the pan to simmer with the lid off for the next 45 minutes. By this time the sauce will have become thick. Decide how much of the coconut nectar you want to add into the mix and then place that in the pan with a dash of sea salt and black pepper. You can then remove from the heat and serve into bowls!