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"Unveiling the Nutritional Benefits of Baked Beans: Are They Good for You?"

Whether it's the baked haricot bean in tomato sauce or a creamy butter bean, they are very in vogue at the moment due to being more sustainable than meat and fish sources of protein and significantly more affordable. These naturally gluten-free cutie beauties also have lots of positive nutrition credentials, being a source of protein and fiber, low in fat, and contributing to our 5 A Day.

Not just available dried or tinned we can now find yummy beans in jars and frozen, often giving a much better texture and flavour. A main staple in many countries whether you love kidney beans, cannellini, butter or black beans, there's more than just baked beans on toast.

To discover additional inspiring methods of incorporating bean dishes into our day, we can explore:

  • As seen on Dragons Den this year, recipes from the Queen of Beans herself Amelia Christie-Miller can be found via With recipes like Silky Hummus with Crispy Nduja Chickpeas or Mediterranean Cod, Chorizo & Butter Bean Stew, there is lots to ignite our taste buds over lunch or dinner.


  • Also, another complimentary source of recipes is the Knorr’s Future 50 Foods Cookbook. This digital cookbook (  is full of delicious, plant-based recipes crafted by world-leading chefs. The recipes feature ingredients that are tasty, nutritious and kind to the planet with beany recipes such as Tangy Black Bean and Chipotle Chilli and Beany Shepherd’s Pie.


  • Replace some of the beef and lamb in our diet with beans - minced meat in your burgers, meatballs, spaghetti bolognese, lasagne, cottage or shepherd’s pie or chilli con carne can be swapped for beans.


  • Prepare robust  soups that feature beans such as comforting Tuscan Bean Soup or Black Bean Soup - delicious served with a wedge of granary bread.


  • Use puréed beans as the basis for dips and spreads such as chickpeas, edamame or butter beans served with warm griddled flatbreads and chunky roasted peppers drizzled with olive oil and a little pesto.


  • Mexican cuisine really embraces beans – we can spice up our evening with chicken, avocado & pinto bean enchiladas or tacos served with a salsa and refried beans


  • Add chickpeas, edamame or black beans to your lunch-time salad.


  • Snack on a handful of edamame beans or houmous and crudités as a change from crisps and nuts.


  • Jazz up your brunch with a Baked Bean Shakshuka grilled with beans, eggs and a little cheese served with fresh sliced avocado.

Keep in mind, for further information about these fantastic legumes, The Food Programme on BBC Radio 4 offers two great podcast episodes discussing everything about beans - 'Are Legumes the Solution?' and 'Exploring Beans in Spain', accessible on BBC Sounds.

Happy eating,

Nina Thomas

Registered Associate Nutritionist and Food Scientist

If Personal Nutrition interests you, Nina would be very happy to provide further information. She can be contacted directly on 07958-765337 and by email - - or browse the packages on offer at

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