Smoky Baked Beans

Rich and tasty to satisfy your tastebuds. As well as being packed with slow release energy, along with the fibre, to keep you fuller for longer. Great as a breakfast or brunch option, but also perfect for a simple dinner.

Smoky Baked Beans


1 Tablespoon olive oil

1 medium onion, chopped

1 – 2 dashes of Kaitaia Fire (or Tobasco sauce)

2 – 3 cloves garlic, crushed

1 Tablespoon fresh rosemary, finely chopped (1 tsp dried)

1 teaspoon ground cumin

½ - 1 teaspoon smoked paprika

1 teaspoon paprika

1 teaspoon sumac

1 teaspoon dijon mustard

1 x 400g tin chopped tomatoes

1 Tablespoon tomato paste

1 Tablespoon balsamic vinegar

1 Tablespoon soy sauce/tamari

1 Tablespoon blackstrap molasses

1 x 400g tin cannellini beans, drained and rinsed

salt and pepper

1 – 2 Tablespoons fresh parsley, chopped


Place a pan over a moderate-low heat, add the oil and onions, season with a pinch of salt, a grind of pepper and a dash of Kaitaia Fire (hot sauce). Cook for 3 – 4 minutes until the onion is soft and translucent then add in the garlic, rosemary, spices and mustard; cook for 1 minute. Add the tomatoes, tomato paste, balsamic vinegar, soy sauce and molasses; bring to a gentle simmer and cook for 10 minutes, stirring occasionally. Add the beans, season to taste with salt, pepper and hot sauce; simmer for 5 minutes to heat the beans. Finally stir through the parsley before dishing up.

Serve over crusty wholegrain bread slathered with butter or drizzled with olive oil. Top with crumbled feta, grated/shaved parmesan or a poached egg.

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