Cowboy Baked Beans

By Hero of Health Karen Stephenson

Cowboy baked beans are a classic comfort food that's perfect for a hearty and satisfying plant-based lunch. This recipe uses cannellini beans, tomato purée, and a range of flavorful spices to create a rich and delicious sauce that's both savoury and sweet. It is easy to prepare, and it's packed with fibre, protein, and nutrients. If you are looking for a healthy and filling meal, this cowboy baked beans recipe is sure to please.

Servings: 4

Preparation Time: 10 minutes

Cooking Time: 15 minutes

INGREDIENTS

1/2 onion finely diced

2 cloves of garlic, minced

1 tbsp tomato purée

1/2 tsp smoked paprika

1/4 tsp dried thyme

1 tsp brown sugar

1 tbsp soy sauce

400 gr tinned cannellini beans drained (240 gr when drained)

100 gr passata

Black pepper to taste

DIRECTIONS

1. Heat a saucepan over medium heat with a bit of water.

2. Add the onion and garlic. Cook for 5 minutes until soft and translucent.

3. Add the tomato purée, paprika, thyme, brown sugar and soy sauce. Cook for 2 minutes.

4. Add the beans and passata, and simmer for at least 5 minutes until the mixture is piping hot and the sauce has thickened a little.

5. Season generously with black pepper or to taste.

6. Soy sauce is salty therefore you probably won't need to add any salt.

Nutritional values per serving:

• Calories: 150 kcal

• Protein: 8 g

• Fat: 1 g

• Carbohydrates: 29 g

• Fibre: 7 g

• Sugar: 5 g

• Sodium: 455 mg

Note: Nutritional values are approximate and may vary depending on the exact ingredients used.

Download your Fibre Chart below - Post it on your kitchen wall and track your fibre & water intake daily.

Daily Fibre Intake

.pdf

Download PDF • 1.29MB