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Quick Smokey Beans

March 21, 2017

I'm under the impression that it's a very British thing to have baked beans on toast, we have it all the time, I mean it's the perfect breakfast/lunch/dinner go to I remember requesting it for dinner everyday when I was young (much to my mother's delight). In a rush this could be on the plate and heading towards your mouth in 3 minutes: Bread in the toaster, beans in a bowl and into the microwave for 2 minutes. Then it was just a quick spread of butter on the toast, a hasty pour of the beans from the scalding bowl over the toast and a rushed grating of cheese (I do miss that last step). Today I bring you a smokey, rich bowl of beans suitable for only the finest toast/baked potato/BBQ.

NUTRITIONAL OVERVIEW

Beans are just an excellent source of fiber, cholesterol lowering fiber. They are also excellent at stabilising blood sugar levels (especially good if you suffer from diabetes or hypoglycemia) so the energy they provide is good, slow-burning energy. As well as this they are a very good source of folate (important for pregnant women) a good source of magnesium and B vitamins. There isn't much bad you can say about beans. If served with brown rice then they become a complete protein too!

First you want to fry your onions in a little oil. once they're getting sticky add the smoked paprika and salt and stir around until the aromas are nice and strong.

 Add your tomato paste, vinegar then beans, chopped tomatoes, water and pomegranate molasses.

 Cook covered for 5-10 minutes, stirring occasionally.

 Carry on cooking with the lid off until beans are soft and the consistency you're looking for.

 Recipe

 

QUICK SMOKEY BEANS

This recipe takes slightly longer at 15 minutes but is a totally different bean ball game. Now if you're anything like me, experiment with flavours each time you make them: more garlic, some chili, a bit of Worcester sauce and my absolute favourite, add a spoon of Boursin in at the end and watch the magical creaminess ensue!

 

SERVES 2-4 PORTION DEPENDING

PREP TIME 5 MINS   |   COOK TIME 15 MINS   |   TOTAL TIME 20 MINS

 

INGREDIENTS

  • 400g tin beans (pinto, lima, haricot...mixed!) drained and rinsed

  • 1/2 *can chopped tomatoes

  • 1/2 *can water

  • 1/2 small onion (finely chopped)

  • 1 clove garlic (crushed)

  • 1 tbsp tomato puree

  • 1 tbsp pomegranate molasses

  • 1 tbsp vinegar (apple cider, white...)

  • 1/4 **tsp smoked paprika

  • 1/4 tsp salt (or to taste)

  • pepper (to taste)

 

* Drain and rinse the beans then rinse the can. Use the can to measure the chopped tomatoes and water.

** Use measuring spoons with my recipes as 1/4 tsp is much more than I used to think!

 

METHOD

  1. Fry the onion in a little oil in a saucepan until it's starts to get sticky.

  2. Add the smoked paprika and stir until the aromas are released.

  3. Add the tomato paste and stir.

  4. Add the vinegar and stir lifting all the spices off the pan.

  5. Quickly add the beans and stir to coat.

  6. Add the tomatoes and water, stir to combine and bring to a simmer.

  7. Now add the salt, pepper and molasses, stir once more then put the lid on.

  8. Cook covered for 10 minutes stirring occasionally.

  9. Remove the lid and cook uncovered until the water has burnt off and the beans are the desired consistency, about 5 minutes.

  10. Taste and adjust seasoning accordingly.

Ladle over wholegrain toast or a steamy perfectly cooked baked potato.

 

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