Spanish- Homemade Baked Beans

This hearty breakfast (or brunch!) is a tasty meat free version of our flamenco beans recipe. Every serve has 12g of natural, vegetarian protein which will keep you feeling fuller for longer too. Serve in a bowl or spoon these tasty beans over some gluten-free toast for a hearty, healthy brunch!
Prep Time: 10 mins
Cook Time: 25 mins
Total Time: 35 mins
Serves: 2
Course: Breakfast, Lunch
Cuisine: Spanish
Diet: Gluten Free, Low Lactose, Vegan
Dietary Requirements: Gluten Free

Ingredients

  • 1/4 tablespoon coconut oil
  • 1/2 red onion small
  • 1 clove garlic minced
  • 1 small yellow capsicum thinly sliced
  • 1 teaspoon paprika sweet
  • 1 teaspoon oregano dried
  • 100 gram sweet potato diced small
  • 1/2 bay leaves
  • 1/2 tablespoon tomato paste
  • 200 gram cannellini beans drained & rinsed
  • 125 grams passata or tomato puree
  • 1/2 cup water
  • 1/4 cup peas frozen
  • 1 cup spinach

INGREDIENTS FOR SERVING

  • Salt to taste
  • Pepper to taste
  • 2 tablespoon fresh parsley, roughly chopped
  • 1 avocado mashed
  • 1/4 lemon quartered

Instructions

  • Heat oil in a fry pan over moderate heat. Add chopped onion, garlic, capsicum and spices. Stir until starting to soften.
  • Add sweet potato and bay leaf and mix through evenly until well coated.
  • Stir in tomato paste for 1 minute, then add rinsed cannellini beans, tomato passata and 1/2 cup of water.
  • Bring to a simmer and mix through the frozen peas and spinach. Simmer until the peas are fully cooked through.
  • Spoon it up into two serving bowls, and garnish with with parsley leaves, mashed avocado and fresh lemon juice if desired.

Notes

P.S. If you have carnivore in the house, you might like to cook them this Spanish beans and spicy chorizo recipe instead – although we reckon everyone will love this vegetarian recipe just as it is! 
Nutrition Facts
Vegetarian Spanish Baked Beans
Amount Per Serving
Calories 375 Calories from Fat 153
% Daily Value*
Fat 17g26%
Saturated Fat 4g25%
Cholesterol 1mg0%
Sodium 318mg14%
Potassium 1307mg37%
Carbohydrates 53g18%
Fiber 18g75%
Sugar 9g10%
Protein 12g24%
Vitamin A 9777IU196%
Vitamin B3 4mg20%
Vitamin C 149mg181%
Vitamin K 108µg103%
Calcium 142mg14%
Iron 6mg33%
* 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 I Quit Sugar

In May 2018 Sarah Wilson closed her website for I Quit Sugar, and appointed Sam Wood as the sole custodian of all the recipes that were freely available on the IQS blog. At 28 we are committed to the cause of reducing processed sugar in our diets, so we have pledged that all freely available recipes remain free and available to the public. You can find them all at https://recipes.28bysamwood.com