Maple Baked Beans

This low fat baked bean recipe is the perfect base for a hearty breakfast. Containing beans and tomatoes this recipe provides protein and vitamins to keep you going through the day. Suitable for those following vegan, cholesterol-free and gluten-free diets.

• Ingredients
• Method
• Nutritional content

Ingredients

Serves 2

• 1 can of butter beans (no added fat)
• 1 medium onion – chopped
• 2 garlic cloves – crushed
• 170g can tomato paste (no added salt)
• 1 tablespoon maple syrup
• 1 teaspoon olive oil
• Salt & pepper to taste

Method

1. Drain and rinse butter beans.
2. Heat the olive oil in a saucepan and cook onion and garlic until soft.
3. Add tomato paste, maple syrup and beans and stir gently.
4. Simmer for 5 minutes

Preparation time: 5 minutes
Cooking time: 15 minutes
Difficulty rating: Easy

Tips

• Bacon or soy-bacon substitute can be fried with the onion and garlic for a different variation.
• Fresh or dried chili can be added for healthy beans that pack a punch!
• When shopping for butter beans, tomato paste (and other canned products) check the package labels and a brand with no added salt and no added fat. Reducing salt and fat content is an important part of improving your diet. Low fat options are a good way to cut calories from you diet and avoid health problems associated with poor nutrition such as obesity, metabolic syndrome and type 2 diabetes mellitus.
• Serve with crusty sourdough and spinach or whole grain bread for extra fibre. Fibre is a micronutrient which helps the gastrointestinal system to digest food. Whole grain breads and cereals are particularly good sources of fibre.
• A nutrition meal for young babies- just whiz the beans in the blender for the right consistency.

Chloe cooked up this delicious breakfast treat in Merrimac, QLD.

 
Nutritional content

Nutritional analysis per serve:

Energy	742.09 kJ 177 cal
Protein	8.42 g
Total fat	3.15 g
Saturated fat	0.56 g
Carbohydrates	24.03 g
Total sugars	20.62 g
Fibre	10.38 g
Sodium	565.45 mg
Cholesterol	0 mg
Potassium	1235 mg

 

More information

For more information on nutrition, including information on types and composition of food, nutrition and people, conditions related to nutrition, and diets and recipes, as well as some useful videos and tools, see Nutrition.