Homemade Baked Beans On Toast

HipsterWhovian

BAKED BEANS
Makes 4 portions
2 190g drained tins haricot beans in water
1 400g tin chopped tomatoes, blended until smooth
1/2 tbsp olive oil
1 small red onion, finely chopped
2tsp Lazy Garlic (or 2 cloves, finely chopped)
3 rashers smoked bacon, rind removed and cut into squares
1tbsp smoked paprika
2tbsp red wine vinegar
25g sugar

First of all, heat the oil in a pan over a high heat.
When the oil is hot, fry the onion and garlic until the onion starts to soften, then add the bacon until it starts to crisp up. As you aren’t using a lot of oil, you may find the food may stick to the pan. I keep a glass of water with me when I cook, and pour some into the pan to lubricate and prevent sticking.
Once the bacon is where you want it to be, add the rest of the ingredients and mix well. Bring the beans to the boil, then summer for around 8-10 minutes to let the flavours develop, and you’re done!

Nutrition per serving:
225 calories
5.6g fat, 1.3g saturated fat
21.4g carbs, 10.2g sugar
2.2g fibre
19.8g protein
0.75g salt

SODA BREAD

Makes 1 loaf (4 big portions)

454g wholemeal flour
1tsp sugar
1tsp salt
1 heaped tsp bicarbonate of soda
250g milk (I use semi skimmed)
1tbsp lemon juice

Preheat the oven to 200°C.
Mix the milk and lemon juice together and leave for 10 minutes. This causes the milk to curdle, which is essential in reacting with the bicarbonate.
In a large bowl, combine the dry ingredients and make a well in the middle. Pour the curdled milk into the well, then mix everything together to form a dough. You may need a splash more milk if the dough isn’t coming together easily.
Knead in the bowl for a minute then turn out into a floured baking sheet. Form the dough into a dome, no more than two inches high. Make sure the dough has a light coating of flour all over. Cut a shallow cross into the top of the dough, then bake for 40 minutes. You can tell if the bread is cooked by tapping it on the bottom; if it sounds hollow, it’s done.

Nutrition per serving:
410 calories
3.6g fat, 1g saturated fat
73.8g carbs, 6.5g sugar
10.1g fibre
15.8g protein
0.78g salt

Overall, this gives you less than 10g fat, 12.3g fibre and 35.6g protein, and it's delicious!

EmilyStopFlying

This sounds great, and really easy to modify depending on whats in the cupboard, thanks