Get a hearty dose of protein and fibre without the sodium hit by making your own baked beans quickly and easily at home. They taste much better this way, too.


  • For the beans

  • 1 brown onion, peeled and finely diced

  • 400g tinned tomatoes, drained and chopped

  • 400g tinned borlotti beans, drained and rinsed

  • 1 tsp dried oregano

  • 1 tb extra virgin olive oil

  • sea salt and black pepper, to taste

  • To serve

  • 2 wholegrain or gluten-free burger buns, toasted

  • 2 eggs

  • 1 tsp extra virgin olive oil

  • handful flat-leaf parsley, roughly chopped

  • sea salt and black pepper, to taste


  • 1.

    Saute your onion in olive oil over a medium heat for 3-5 minutes or until translucent.

  • 2.

    Add the tomatoes, beans, and oregano, stir through, and then cover and reduce to a low heat. Cook for a further 5-10 minutes, then season with salt and pepper.

  • 3.

    In a different pan, heat another teaspoon of olive oil over a medium-high heat, and tilt the pan to ensure it is coated in oil.

  • 4.

    One at a time, crack the eggs into the pan. Cook until the whites are cooked through and the edges a little crispy.

  • 5.

    Serve a healthy serving of beans over your slice of toast, and top with an egg. Sprinkle parsley over the top, season with salt and pepper, and dig in!

Nutritional information

Nutritional analysis per serving (4 servings)

  • Energy 196kj
  • Fat Total 8g
  • Saturated Fat 1g
  • Protein 8g
  • Carbohydrate 26g
  • Sugar 8g
  • Sodium 660mg

Note: The information shown is Edamam's estimate based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist's advice.

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