Good ol’ baked beans! They’re cheap-as-chips, got us through our struggling student days and most kids love them. They’re also a nutritious way for kids to start the day – beans are one of the best source of folate (needed for healthy nervous, digestive and immune systems), they also contain plant-based iron, zinc and magnesium, are rich in polyphenols (antioxidant) and packed with protein and fibre to fill tiny tummies and sustain energy.
The baked beans on the supermarket shelves however (that I loved as a kid) are not so great, containing nearly 2 tsp of sugar per serve, potential GMO thickeners and flavours.
My EASY BROTHY BAKED BEANS are, just that… easy to make and cooked in a flavourful brothy tomato sauce.
When I have time, I like to properly prepare my beans by first soaking them overnight in filtered water and a dash of apple cider vinegar, then cooking. This process helps to reduce many fo the anti-nutrients beans contain which block the absorption of essential minerals like calcium, and makes them easier for tiny tummies to digest.
But honestly, time these days is not often on my side and so I reach for canned beans, favouring those that are organic and BPA free.
EASY BROTHY BAKED BEANS
Serves: 4-6 – Prep time: 5-minutes – Cook time: 30-minutes
Ingredients:
- 2 cans (400g) cannellini / butter / kidney beans, drained & rinsed well
- 1 cup tomato sauce – I make my own in the Thermomix using canned tomatoes, garlic and onion
- 1/2 cup bone broth
- 1/2 tsp dried thyme
- 1/2 smoked paprika
- 2 tsp pure maple syrup
- 2 tsp balsamic vinegar *preservative free
Instructions:
- Preheat oven to 180’C.
- Combine the beans, tomato sauce, spices and broth together in a shallow baking dish and cook for 30-minutes until the sauce thickens.
- Remove form the oven and stir through maple syrup and balsamic vinegar.
We love these alongside some buttery toast.
