Homemade Smoky Baked Beans

fibre gut health prebiotic recipes

A high protein breakfast is the best way to guarantee appetite control across the day. Our Smoky Baked Beans tick that box with tonnes of flavour, plus have the added benefit of the 'second meal effect' that comes with legumes. This is due to their high levels of fibre and resistant starch, which remain undigested until they reach our large intestine, where they are fermented. The fermentation products are used for energy in preference to glucose, thus keeping our appetite at bay for longer. 

Serves 2

Prep time: 5 minutes. Cook time: 15 minutes.


1 Tablespoon (20ml) extra virgin olive oil

1 small red onion, finely chopped

2 garlic cloves, crushed

1 teaspoon chili flakes (optional)

1 teaspoon smoky paprika

1 teaspoon cumin

400g can diced/crushed tomatoes

½ cup cherry tomatoes, chopped

400g can cannellini beans, drained and rinsed well

40g goats cheese feta, crumbled

2 tablespoons parsley, chopped

4 slices dark rye sour dough bread, toasted


  1. Heat olive oil in a pan over medium heat, then sauté garlic, onion, paprika, cumin and chili flakes for 2-3 minutes.
  2. Add the fresh and canned tomatoes to the pan, simmering on medium heat for 2-3 minutes.
  3. Add the cannellini beans and simmer the mixture for another 10 minutes.
  4. Stir through 1 tablespoon fresh chopped parsley.
  5. Toast the bread and then drizzle each slice with extra virgin olive oil.
  6. Spoon the cooked mixture over toast, then serve with feta and remaining parsley on top.

 Enjoy! Your Gut microbes will!

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