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Home-made baked beans on toast
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This comforting meal is high in gut-friendly fibre, from both the haricot beans and wholegrain sourdough.
1½ tbsp olive oil
1 echalion shallot, finely chopped
4 garlic cloves, 3 crushed, 1 halved
½ x 25g pack flat leaf parsley, stalks finely chopped, leaves roughly chopped
2 tsp sweet smoked paprika
2 tbsp sundried tomato paste
400g can chopped tomatoes
400g can haricot beans, drained and rinsed
½ tbsp sherry vinegar
4 slices No.1 wheat and rye sourdough
25g Essential extra mature cheddar cheese, grated
1. Heat 1 tbsp oil in a large pan, add the shallot with a pinch of salt and cook gently for about 5 minutes, until softened. Add the crushed garlic, parsley stalks and paprika; cook for about 1 minute. Add the tomato paste, cook for 1-2 minutes, then add the chopped tomatoes, haricot beans and about 200ml water (half an empty can). Bring to the boil, season, then reduce the heat to low, cover and simmer for 20 minutes.
2. Remove the lid, turn the heat up a little and cook for a further 10-15 minutes, stirring every so often, until you have a rich, thick sauce. Stir in the sherry vinegar and ½ the parsley leaves; season.
3. Toast the sourdough, then rub the cut sides of the remaining garlic clove over one side of each piece. Drizzle over the remaining ½ tbsp oil and spoon over the beans. Scatter over the remaining chopped parsley and the grated cheese before serving.
Typical values per serving:
High in Fibre
This recipe was first published in January 2021.