Baked beans are a fantastic breakfast choice, however, many of the commercial baked beans are loaded with sugar and salt! These healthy baked beans with roasted capsicum can be made in bulk and frozen to make them just as convenient as the canned variety- and ever more healthy!
Beans fit into a few different food groups, as they are plant-based, they count as a vegetable, but they are also a great source of both complex carbs and protein!
Beans (and in fact most legumes) have a low glycaemic index (GI). This means that they are digested slowly, so you feel fuller for longer and they give you a less dramatic spike in your blood glucose levels. According to the Dietitians Association of Australia, “this makes them a particularly good food for preventing and managing diabetes.”
Beans provide loads of fibre, which is known to assist in preventing constipation, diabetes, heart disease and cancer. They are packed with essential micronutrients, including folate, iron, potassium and zinc. Beans also are rich in antioxidants!
Combining these healthy baked beans with a piece of wholegrain toast has an added benefit too! Both beans and grains are incomplete proteins, meaning they lack some essential amino acids. However if you combine them, say by having beans on toast, they complement one another, together providing all of the essential amino acids and a course of complete protein!
Healthy Baked Beans with Roasted Capsicum
Serves: 6 Time required: 15 mins
2 tsp olive oil
2 cloves garlic, diced
½ tsp smoked paprika
½ tsp ground cumin
½ tsp cinnamon
1 can red haricot beans, drained and rinsed
1 can borlotti beans, drained and rinsed
Red wine – optional
- Preheat the oven to 180°C. Bake capsicums until skin is golden and bubbling, approximately 40 minutes.
- Allow capsicums to cool then remove skin. Discard stems and any attached seeds but try to keep the capsicums intact so the liquid remains inside. Next, put whole capsicums into a blender and puree.
- Meanwhile, heat olive oil in a small saucepan and add diced garlic and spices. Cook for a few minutes until fragrant.
- Add the capsicum puree, beans and a good splash of wine if you like. Simmer on low heat for 15 minutes or so, or until sauce has reduced a little.
- Serve on wholemeal or wholegrain toast.
You could use any beans for this! I like to use at least two different types for some variety though!
Want more legume-y goodness? Try this chickpea salsa recipe!
185 calories; 2.6g fat; 23.3g carbohydrates; 11g protein
Carbohydrate Servings: 1.5