Spanish- Homemade Baked Beans

This hearty breakfast (or brunch!) is so tasty. It has a little bit of spice from the chorizo, and is perfect for the colder months when you want something warming to keep you going. Every serve has 28 grams of protein which is great for active bodies and, if you're trying to lose weight, the extra protein will definitely keep you feeling fuller for longer too.
Prep Time: 10 mins
Cook Time: 25 mins
Total Time: 35 mins
Serves: 2
Course: Breakfast, Lunch
Cuisine: Spanish
Diet: Gluten Free, Low Lactose
Dietary Requirements: Gluten Free

Ingredients

  • 1 teaspoon extra-virgin coconut oil
  • 1/2 red onion small, diced
  • 1 clove garlic minced
  • 1/2 red capsicum thinly sliced
  • 1 teaspoon sweet paprika
  • 1 teaspoon oregano dried
  • 80 g chorizo sausage remove the skin
  • 1 bay leaf
  • 1/2 tablespoon tomato paste
  • 1 can cannellini beans drained & rinsed
  • 120 g tomato passata
  • 1/2 cup water
  • 1/3 cup green peas
  • 20 g baby bocconcini
  • salt & pepper to taste

To Serve

  • 2 tablespoon fresh parsley roughly chopped
  • 1/2 lemon quartered

Instructions

  • Heat the coconut oil in an oven proof frypan over moderate heat.
  • Add the chopped onion, garlic, capsicum and spices. Stir until they start to soften.
  • Add chorizo mince and bay leaf to the frypan and stir until cooked, breaking up the chorizo with the back of a spoon. (If you have bought hard or cured chorizo, simply dice and add to the frypan.)
  • Stir through the tomato paste for 1 minute.
  • Then, add rinsed cannelini beans, tomato passata and water.
  • Bring to a simmer and mix through the peas.
  • Poke the boccincini into the top of beans mixture and place under a high grill until melted.
  • Top with parsley leaves and fresh lemon juice if desired.
Nutrition Facts
Flamenco Baked Beans & Chorizo
Amount Per Serving
Calories 465 Calories from Fat 180
% Daily Value*
Fat 20g31%
Saturated Fat 8g50%
Cholesterol 39mg13%
Sodium 1032mg45%
Potassium 707mg20%
Carbohydrates 53g18%
Fiber 16g67%
Sugar 8g9%
Protein 28g56%
Vitamin A 2313IU46%
Vitamin B3 4mg20%
Vitamin C 77mg93%
Vitamin K 83µg79%
Calcium 219mg22%
Iron 8mg44%
* Percent Daily Values are based on a 2000 calorie diet.

NB: All main course recipes use quantities from the ‘Female Healthy Weight Maintenance’ Stream of the 28 By Sam Wood program. So if you’re a male, feel free to bulk it up.

If you’re looking for sustainable weight loss, why not check out our 28 By Sam Wood Weight Loss Program?

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Posted by Sam Wood

Father and husband, on a mission to help people move more, eat better and make a positive change to their lives. Sam Wood has over 20 years experience as a personal trainer and is recognised as one of Australia’s leading experts and media commentators in the health & fitness industry. Sam is the founder and personal trainer of 28, Australia’s #1 home fitness and nutrition program, and he's also the proud owner of Australia’s largest personal training studio, The Woodshed, based in Brighton, Melbourne.