Home-baked beans on rye

Home-baked beans on rye




When you hear baked beans are good for you, this is what they mean – a great breakfast that contains a good mix of protein, fat and carbohydrates. Of course, if you want to up the protein you can always
throw a couple of cooked eggs on top.

Serves 2 | Prep 5 mins | Cook 15 mins

coconut oil, for frying
1 onion, chopped
2 cloves garlic, crushed
400g can cannellini beans
400g can chopped tomatoes
1 tbsp tomato purée
1 tbsp maple syrup
1 tbsp tamari sauce
1 tbsp vegetarian Worcestershire sauce (see cook’s tip, right)
1 tsp paprika
2 slices rye bread, toasted sea salt and freshly ground black pepper

1 Heat a saucepan over a medium heat and add the coconut oil. Once melted, add the onion and sauté for a few minutes until softened, then add the garlic and stir.

2 Add the beans and chopped tomatoes, followed by the tomato purée, maple syrup, tamari sauce, Worcestershire sauce and paprika. Simmer for 5–10 minutes and season to taste. Serve on slices of toasted rye bread.

COOK’S TIP Worcestershire sauce often contains anchovies, so opt for a brand like Henderson’s Relish for a similar flavour.

Per serving 322 cals, fat 7g, sat fat 5g, carbs 52.5g, sugars 25g, protein 13.5g, salt 3g, fibre 13.5g
Home-baked beans on rye Reviewed by Unknown on 2/28/2020 Rating: 5
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