My healthy smoky baked beans are the ultimate comfort food. The magic happens in one pot and you need only few simple ingredients. This recipe is another healthy or clean eating recipe while being vegan, dairy and gluten free too!
These healthy smoky baked beans are basically the homemade version of the great British classic - beans on toast. These are little different to the traditional tinned beans, but just as good if not better, because these are smoky and thick, not watery at all and you control the amount of sugar and salt that goes in the pot. This recipe is easy and quick; quicker than popping to the shop to buy some!
For this recipe I used haricot beans. You can buy haricot beans dry or canned, but if you are using dried ones, they must be soaked and cooked prior to use. They are packed with protein and have lovely soft texture.
Beans in general are nature's superfood. They keep you full for longer, good for your heart and soul. Not convinced? Have a read here at WHFoods website where researchers found that higher legume consumption was associated with a whopping 82% reduction in heart attack risk! No excuses anyone 🙂
The smoked paprika gives these baked beans really intense smoky flavour, which to me is just the perfect winter food and it's a bit different to your standard beans on toast. Talking about toast if you are looking for different toppings for your morning toast, check out my healthy toast 3 ways recipe!
The best way to serve these smoky beans is on a toasted bread. I love it with couple of slices of sourdough bread, some chilli flakes on top and fresh rocket, parsley or watercress. It is also lovely on baked potatoes, "stuffed" into my hasselback potatoes or just with some potato wedges.
Here's the healthy smoky baked beans recipe
- 1 tin haricot beans, rinsed and drained (you can use any beans you like in this recipe)
- 1 tin chopped tomatoes
- 1 tbsp tomato puree
- 1 clove of garlic, minced
- 1 tsp maple syrup (you don't have to, but it's a game changer)
- 1 tsp smoked paprika
- 1 tbsp soya sauce ( I like Tamari soya sauce or any low salt/low sodium soya sauce)
- 1 tsp olive oil or coconut oil
- salt and pepper
- Toasted bread of your choice
- Toppings: Chopped parsley, chilli flakes, watercress or rocket
- Heat the olive oil in the pan, then add in the minced garlic and fry for minute or so
- Add in the tomato puree and smoked paprika and fry for further 20 seconds
- Now pour in the chopped tomatoes, beans, soya sauce, maple syrup and season well with salt and pepper
- Leave to simmer on a low to medium heat for 10 minutes.
- If the beans are too thick, add a splash of water and adjust seasoning to taste
- Serve on toasted bread with chilli flakes, freshly chopped parsley or rocket
This is really great breakfast meal, but I would eat it for lunch, dinner or brunch anytime! Any leftovers can be refrigerated for 2 - 3 days.