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THE BAKED BEANS RECIPE

Savi Sharma

Recipe by Savi Sharma

baked beans

Cooking Time

5 minutes

Total Time

5 minutes

Ingredients
  • 1 medium onion, diced
  • 1 green capsicum, diced
  • 2 cloves of garlic, chopped
  • Salt (as directed by your dietitian)
  • 1 medium tomato, diced
  • 2 cans or 2 cups of white beans, drained and rinsed.
  • It’s summertime which means everyone is getting together with their family and friends for tons of great outdoor activities. So, the best way to enjoy that time is by making the delicious and gut-friendly baked beans recipe.  

    baked beans
    baked beans
    1. In a large saucepan, over medium-high heat, add the diced vegetables and chopped garlic.
    2. Sprinkle with salt and pepper and saute until the onion is soft and translucent, ie for about 5 minutes.
    3. Now preheat the oven to 325 F.
    4. Then, pour 1 cup beans into a bowl and mash. Also pour the remaining beans into a casserole dish.
    5. Mix mashed beans into the saucepan with sauteed veggies, and pour the mixture into the casserole.
    6. Cover with a lid. Then uncover and bake for 30 minutes more.
    7. And ENJOY!

    NUTRITION TABLE

    • Calories – 119 kcal 
    • Fat – 0.5 g 
    • Carbohydrate – 27 g
    • Dietary fiber – 10 g
    • Protein – 6 g 
    • Sodium – 871 mg
    • Cholesterol – 0 mg
    • Potassium – 569 mg
    • Sugar – 12 g

    HEALTH BENEFITS OF BAKED BEANS RECIPE

    • Baked beans are a rich source of fiber and plant-based protein. So, it helps in weight management as it keeps you full for long.
    • They are also a good source of zinc, selenium. Hence, beans help maintain thyroid health. 
    • Baked beans are super tasty and convenient to add in regular meals. So, they support gut health and may lower cholesterol.
    • Vegetables like onion are particularly high in vitamin C. Thus, it acts as a powerful antioxidant to fight foreign particles in the body. 
    • Moreover, onions are rich in B vitamins like B6 and B9 which improve your body’s metabolism.
    • Onions also have a protective effect against certain cancers.

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    FUN-FACT

    This particular unknown superfood is generally available in everyone’s home but we do not know the ultimate benefits it holds. Yes, you guessed it right! It is one and the only GARLIC 🧄. Let’s read this post to find out how garlic improves your health.

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    Inspired to transform your life? So, Contact us today if you are looking for a diet plan for weight loss in India. Let us discuss how we can help you in achieving your weight loss and fitness goals. So, reach out to us at +919402850007.

    DISCLAIMER

    All recipes from FITELO’S kitchen are devised to suit specific needs. What may suit one condition may not be applicable to the other. Hence, always consult your nutritionist or dietitian before adding any recipe to your diet.

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