LEARN TO NOURISH

5 Vitesse Court, Tranmere (Hobart),
Tasmania, AUS

©2017 by Learn to Nourish.

HOMEMADE MADE BAKED BEANS

(SERVES 4)


INGREDIENTS:


1 brown onion finely chopped
1 tablespoon olive oil
1 kg roma tomatoes, chopped
1 tablespoon organic rice malt or maple syrup
1 tablespoon cultured butter – **optional but brings extra flavour

480 g cooked borlotti beans (about 2 tins drained organic beans)
2 tablespoons parsley chopped

Pinch Sea Salt


Method:

  1. Combine onion and olive oil into a pan and sauté for 3 minutes until lightly golden.

  2. Add chopped tomatoes and toss through.

  3. Cover and reduce the heat slightly then cook for about 8 minutes or until tomatoes have collapsed and have formed a lovely sauce.

  4. Add beans, sea salt and maple syrup then cook for a further 5 minutes until the beans have heated through.

  5. Add the butter and parsley then mix through until butter has emulsified through the tomato sauce.

  6. Serve in generous bowls and enjoy as a main or as a side to organic eggs and toasted gluten free bread or baked potato. For some extra pizazz add some crispy bacon bits.

WHAT’S GREAT ABOUT BEANS?!

Borlotti beans have a low GI of 14 on the glycemic index scale which will keep your blood sugar levels stable as well as keep you full and satisfied after eating them. They are packed with protein your body needs for repair, for building lean muscle and to nourish your immune system, 1 cup of these beans has around 20 grams of protein as well as 18 grams of fibre. The fibre helps support digestive health and will keep you regular as well as helping to lower blood cholesterol.  Borlotti beans as well as tomatoes are packed with potassium that can blunt the effects of sodium, which helps to reduce blood pressure.


Recipe Credit: Teresa Cutter – The Healthy Chef