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July 10

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Homemade Baked Beans with Grilled Cheese – Fit Recipe

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Yes you can buy them in tins. There's something just more virtuous and wholesome about making homemade baked beans. Served with grilled cheese, the meal is both healthy and nutritious.

Unaware of the virtues of this simple and timeless classic? Read how baked beans on toast can make a great part of a healthy sports diet.

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Depending on my mood, I sometimes use the food processor to speed up with preparing the vegetables. Sometimes I don't even bother peeling the carrot - just chop into chunks to help the processor do its job. I like the mix to be relatively fine but you could keep it more chunk for a slightly 'rustic' feel to you baked beans.

This is totally optional though - it doesn't take long at all to chop by hand and you can go as fine as you like.

These baked beans will keep in the fridge for 2 to 3 days. You can also freeze them for up top 3 months. I find ziploc sandwich bags are idea for this!

Remember you can used these baked beans in other ways too. Try adding them to a toasted sandwich (see recipe variation below). Alternatively, you could even stir them into a vegetable soup for added dietary fibre.

Homemade Baked Beans with Grilled Cheese Ingredients

2 tsp extra-virgin olive oil

Large onion, finely chopped

1 stalk celery, finely chopped

Medium carrot, finely chopped

1 garlic clove, crushed

400g can chopped tomatoes

400g salt-reduced cannellini beans, drained and rinsed

1 bay leaf

1 small bunch thyme

Black pepper, freshly ground (to taste)

4 thick slices wholegrain bread

120g reduced fat vintage cheddar, sliced


Serves 4

Homemade Baked Beans with Grilled Cheese Almond Energy Balls Fit Recipe with Macros and MyFitnessPal barcode

Method

  • Over a medium heat, heat 1 teaspoon of the oil in a large saucepan
  • Add the onion, celery, carrot and garlic and fry for 5 minutes to soften the vegetables
  • Add the tomatoes then fill the empty can with water and pour into the can with with the beans, bay leaf and thyme
  • Cover the pan with a lid and cook for 30 minutes until the mixture has thickened and the vegetables are tender
  • Remove the bay leaf and thyme, then stir through the remaining oil and season with pepper
  • Meanwhile, toast the bread. Then, top each slice of toast with cheese and grill for a couple of minutes until the cheese is bubbling and golden
  • Arrange a slice of grilled cheese toast on each plate and divide the beans between them

Homemade Baked Beans with Grilled Cheese Macros

(per serve)

319 kcal 

grams

% of calories

Protein

19.1

24%

Carbohydrate

32.4

42%

Fat

11.7

34%

Homemade Baked Beans Grilled Cheese Macro calories protein fat carbohydrate content

Variations

If you don't have (or don't like) thyme, you could use a sprig of rosemary instead. I like to use fresh herbs in this but I have used dried thyme before. You don't need much, maybe 1/4 of a teaspoon. This is totally subjective though - add as much or as little as you like.

If you wanted a more pronounced flavour, you could use Parmesan instead of cheddar. Finely grate some over the toast and melt under the grill before adding the beans. For speed, you don't even have to melt it first. The warm beans will take care of that, and the cheese mixes and blends more with the beans.

You could turn this dish into a toastie instead. Sandwich about 1/3 cup of the bean mixture with 2 slices of cheese between 2 slices of bread. Toast in a sandwich press until warm and the cheese has melted.

Be sure to leave me a comment below letting me know how you got on with these homemade baked beans. Remember, if you want a printable PDF version, just click the orange button above or click here.

Additionally, if you're keen on tracking your macros - the PDF has MyFitnessPal barcode for easy logging and tracking.

Happy grilling!

Paul Stokes Perth Personal Trainer Sports Nutritionist Group Fitness Instructor Massage Therapist

About the author

Paul Stokes

Paul Stokes BSc (Hons) is a Certified Personal Trainer, Accredited Sports Nutritionist, qualified Exercise to Music Instructor, Precision Nutrition coach, Massage Therapist and teaches 8 of the Les Mills Group Exercise programs. He currently works in the Oil & Gas industry as a Wellness Coach, imparting his vast knowledge and experience to improve the quality of life of several hundred offshore workers.

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