Healthy Savoury Baked Beans

Healthy Savouk

A nourishing, wholesome take on traditional baked beans, made with simple whole-food ingredients and no added sugars or additives. These savoury beans are packed with fibre, plant-based protein, antioxidants and minerals, making them a delicious and satisfying option for breakfast, lunch or a quick nourishing dinner.

Cannellini beans provide a beautiful source of plant-based protein and fibre, supporting digestive health, satiety and healthy blood sugar balance. Tomatoes provide lycopene and other antioxidant compounds, while garlic and onion contain naturally occurring sulphur compounds that support overall health.

I also love adding whatever extra vegetables I have on hand, it’s an easy way to increase the colour, flavour and nutrient density of the meal.

Ingredients

• 300 g cherry tomatoes

• 1 red onion, diced

• 2 garlic cloves, minced

• 1 tbsp tamari

• 250 g can cannellini beans, drained and rinsed
  You can also use a three-bean mix or your favourite beans.

• 1 tsp smoked paprika

• ½ tsp chilli powder, optional

• ½ tsp salt

• ½ tsp black pepper

• 1 tbsp nutritional yeast

• Optional extra vegetables — green beans, capsicum, spinach, zucchini or whatever you have on hand

Method

1. Heat a saucepan over low heat. Add the cherry tomatoes and cook for approximately 5 minutes, allowing them to soften and release their juices.

2. Add the diced red onion, garlic and tamari. Sauté gently until the onion becomes soft and translucent.

3. Add the cannellini beans (or beans of choice), smoked paprika, chilli powder, salt and black pepper. Stir well and allow to simmer gently for a few minutes so the flavours can come together.

At this stage, add any extra vegetables you have in the fridge. In this particular batch, I added some chopped green beans and capsicum.

4. Stir through the nutritional yeast, taste and adjust the seasoning if needed.

5. Enjoy warm on your favourite wholegrain or sourdough toast, alongside eggs, avocado or simply on their own.

Health & Harmony tip

This is one of those wonderfully flexible recipes where you don't need to follow it perfectly. Use the beans and vegetables you have available, add a little extra spice if you like, and let your food be colourful, nourishing and enjoyable.