When life gives you beans, make bean pâté
Serving two, this absolutely fabulous recipe is a classy take on a student staple, which is actually full of essential nutrients.
Baked beans are a low-GI carbohydrate, and contain as much protein in a cup-sized serving as a 50 gram steak, or nearly 12 eggs. They are full of fibre, contain no cholesterol and include folate, which is needed to release energy in food.
Adding the anti-inflammatory onion and garlic packs in vitamin C, vitamin B6 and manganese, to name but a few, without adding many calories, whilst cumin also improves immunity and aids digestion.
Tabasco sauce contains zero calories or fat, so it's ideal to give a kick to your dish, whilst chives are far from just a garnish, containing potassium, iron and calcium, vitamins A and C, folate, niacin, riboflavin and thiamin.
Mint is great for digestion, and black pepper has antibacterial properties.
Serve with easily-digested sourdough for maximum health benefits.
Ingredients
- 1 400g tin baked beans
- 1 large onion, diced
- 2 cloves of garlic, finely chopped
- 1 tsp cumin seeds (or powder)
- 2 tbsp olive oil
- Tabasco
- Freshly ground black pepper and sea salt
- 1 tbsp fresh mint, finely chopped
- 1 tbsp fresh chives
Method
- Gently fry the onion, cumin and garlic in the oil
- When they are pale gold and soft, put them into a blender with the beans. There is no need to cook the beans
- Whiz till very smooth – season to taste with salt, black pepper and Tabasco
- Put into a dish and sprinkle with chopped leaves of mint and chives. Serve with hot brown or sourdough toast
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