Nutrition

This is why you should be serving your family baked beans for dinner

They're a pantry staple, but they pack a punch in the nutrition department.
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Piled high on a baked potato, or severed on the side with eggs and toastbaked beans are a quick weeknight meal in many households. But just how nutritious are baked beans for you and your family? And while we’re asking the big questions, what beans are in baked beans? And, are baked beans baked?

Baked beans are an international food. Versions of baked beans are found across the globe from France, home of the cassoulet, through to the USA where Boston baked beans rein (scroll down for an super quick and easy Boston baked beans recipe).

Despite being called “baked” beans, they are most commonly stewed in a tomato sauce. Canned baked beans are usually made from haricot beans, also known as navy beans.

So, what other questions do we have about baked beans?

Are baked beans healthy?

From being high in fibre to high in protein – there are many reason why baked beans are healthy.

  • A cup of baked beans is a great source of protein with more than 10 grams of protein equal to 50 gram steak or 11/2 eggs.

  • Baked beans contain energy giving, low glycaemic index carbohydrates.

  • Baked Beans count as a vegetable serve. A cup of baked beans is equal to more than 1.5 serves of vegetables.

  • Most baked beans are also an excellent source of tomato containing the antioxidant lycopene.

  • Baked beans contain folate a vitamin essential to release the energy in our food. One cup of Baked Beans provides more than 25% of the daily requirement (RDI 400 micrograms/day adults and teenagers).

  • The fibre in a cup of baked beans is 12 grams equal to more than 8 large sandwich slices multigrain bread, or 11/4 cups toasted muesli or 4 medium unpeeled green apples.

Are baked beans high in fat?

Quite the opposite!

  • Baked beans are low in fat (less than 1%) with less than 2 grams of fat per cup. They are super low in saturated fats.

  • A cup of baked beans is about 900 kilojoules or just less than 10% daily intake energy requirement for the average person.

Do baked beans give you gas?

  • Unfortunately, it is true. Baked beans give you gas. This is because we do not have digestive enzymes for all carbohydrates including raffinose found in dried beans and legumes. Gut micro-flora break down this carbohydrate and a byproduct of this process is gas. However, raffinose can be reduced in beans that are soaked first and the water discarded.

Super quick and easy Boston Baked Beans recipe

INGREDIENTS

15g butter

2 chorizo sausages, thickly sliced

1 onion, chopped

420g can baked beans

400g can diced tomatoes

2 tbsp maple syrup

2 tbsp worcestershire sauce

1 tsp tabasco or chilli sauce

thick toast, to serve

METHOD

1. Melt butter in a large saucepan on high heat. Saute chorizo and onion for 1-2 minutes or until onion is tender.

2. Stir in beans and tomatoes. Bring to the boil, stirring. Blend in maple syrup and sauces.

3. Reduce heat to very low to keep warm. If liked, sprinkle with parsley, then some with toast.

Recipe first appeared on Food To Love.

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