No Oil Chilli & Lime Baked Beans

Chilli Lime Beans.jpg

Serve with Avocado & toast for breakfast or lunch, or rice for dinner. These guys work any time of day

Serves 4

Beans are a really versatile food that can be eaten any time of the day.  This dish can be served for breakfast or lunch with avocado & sourdough toast, or you can add a few handfuls of spinach and pair it with turmeric infused rice or baked sweet potato to make an amazing, yet simple dinner.

Legumes such as barlotti beans, butter beans, kidney beans and black beans are an extremely healthy food and should be eaten multiple times daily.

Legumes are a healthy source of protein iron and zinc, similar to other protein sources like meat, but they also contain nutrients that are found in the vegetable kingdom including fibre, folate and potassium.  They are a healthy source of protein without the saturated fat or cholesterol.

They are a staple in the Blue Zones, the 5 places in the world with the largest numbers of centenarians.  Diets high in legumes have been shown to improve longevity.

Beans are high in resistant starch.  This is a fibre that when consumed slows down the absorption of sugars from food.  It also acts as a pre-biotic.  Pre-biotics are essential for a functional gut.  Our good gut bacteria love the stuff. They grow stronger and multiply when you eat it.

 

What you’ll need………

Ingredients:

2 medium red Onions                        

400g tin Borlotti Beans drained

400g tin Butter Beans drained

3 Cloves of Garlic

2 400g tins of Chopped Tomatoes                 

1 medium Red Chilli                                       

1 tbsp Maple Syrup

1 Lime (Zest & Juice)                                      

2 tbsp Tamari/Soy Sauce

4 tbsp Water                                                  

1 tsp Cumin                

1 tsp of Smoked Paprika

 

What to do……..

1)      Peal & finely chop the onions and garlic

2)      Heat the water in a large pan over medium heat.  Add the onions and garlic, cooking for about 8 minutes until the onions turn soft and translucent.

3)      Add in the chopped tomatoes and the lime zest and cook for another 3 minutes to release the sweetness of the onions.

4)      Add the beans, tamari, maple syrup, cumin, smoked paprika and lime juice and simmer for a further 10 minutes

5)      Serve with fresh sourdough toast and avocado for breakfast/lunch or with turmeric rice/sweet potato for dinner.

6) Enjoy………..

Nutrition per Serving

Energy                         266ckal   1125kj

Fat                               1.7g

Of Which is Saturates  0.3g

Carbohydrate               38g

Of Which Sugars         12g

Fibre                             12g

Protein                        17g

Salt                             0.04g

Chris Peare