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High Fibre Homemade Beans on Toast
High Fibre Homemade Beans on Toast
By Genius Recipes
Published on 21 June 2021
We know it can be difficult
to get all of the fibre you need in your diet. Start your day with Genius
Gluten Free to get yourself off to a great start with 8g of fibre in every two
slices. This recipe has been created in the Genius Gluten Free Kitchen.Time and servings
25 minsTotal time
5 minsPrep time
20 minsCooking time
Ingredients
- 1 tsp of fresh thyme leaves
- 400 g of tin cannellini beans
- 1 slice of genius gluten free triple seeded loaf
- 1 small onion, finely chopped
- 1 tbsp of light olive oil
- 1 tsp of tomato purée, heaped teaspoon
- 0.5 tsp of smoked paprika
- 0.5 tsp of sea salt flakes
- 4 fresh tomatoes, roughly chopped
- 1 pinch of dried chilli flakes, large pinch (optional)
- 1 pinch of ground black pepper
- 2 cloves of cloves garlic, finely chopped or crushed
Method
Step 1
In a heavy bottomed saucepan, heat the oil, and, over a medium heat, cook the onions and garlic for 3-4 minutes.Step 2
Add the tomato purée, smoked paprika and chilli flakes to the pan and stir for a minute.Step 3
Next, add the chopped fresh tomatoes, the thyme and seasoning. Stir in the water and leave the sauce to simmer over a low heat with the lid on for 15 minutes.Step 4
Add the beans to the tomato mix and fold gently (to avoid mushing the beans).Step 5
Adjust the seasoning to your taste. The mix is now ready to eat, or can be chilled and kept in an airtight container in the fridge for 2-3 days. Just re-heat gently until it is piping hot before eating.