Healthy bean recipes for January
If you are taking some healthy actions to start 2022, then these recipes from Jennifer Oppermann for Heinz Beanz could be just the ticket
Fish pie with Heinz beans
SERVES 2-3
INGREDIENTS
1 can Heinz Beans (415g) 400g potatoes (peeled and cut into large chunks) 20g butter 1 tsp garlic powder 50ml milk 150g salmon fillets (cubed)
150g cod fillets (cubed) 50g petit pois 30g corn 100g crème fraiche 1 tbsp chives (chopped) Garnish: chopped fresh chives
METHOD
1 Pre-heat the oven to 200ºc.
2 Boil the potatoes for 10-12 minutes until tender (prod them with a fork to make sure they are completely cooked), then drain.
3 Add the milk and butter to a microwave-proof bowl and heat for 20-30 seconds or until the butter is melted. Pour the milk and butter mix into the cooked potatoes and mash well.
4 Add the fish, corn, petit pois, creme fraiche, garlic powder and chives to an ovenproof dish and mix gently. Add the beans on top, mix again gently and spoon on the potato, fluffing it with a fork for a crispy top. Cook for 20-25 minutes.
5 Allow to cool for 5 minutes and garnish with fresh
chopped chives.
Posh Heinz beans on toast
SERVES 1
INGREDIENTS
½ Heinz Beans can (415g)
½ garlic clove, peeled and crushed
1 thick slice of sourdough bread 10g sunflower seeds 10g pumpkin seeds 10g pine nuts ¼ red chilli
20g coriander
Olive oil to brush
METHOD
1 Heat ½ a tin of Heinz Beans in a small pan on the
hob until hot.
2 Toast a thick slice of sourdough bread, brush with
olive oil and rub with a cut garlic cloves.
3 Place the grilled toast in the centre of the plate, top with beans. Top with the seed mix, sliced red chilli and fresh chopped coriander.
Heinz beans, kale, red onion & feta filo tart
SERVES 4
INGREDIENTS
1 can Heinz Beans (415g) 6 sheets filo dough (approx. 32 x 25cm) 60g feta cheese
1 small handful of kale washed and torn
1 small red onion sliced into thin rounds 30ml oil for brushing the pastry and for drizzling Garnish: basil leaves
METHOD
1 Pre-heat the oven to 180°C.
2 Brush a large, rimmed baking sheet with 2 teaspoons of olive oil. Lay 1 sheet of the filo dough on the baking sheet and keep the rest covered with lightly dampened paper towels. Brush the filo with olive oil. Repeat the layering with the remaining filo and olive oil.
3 Bake the filo pastry for about 12 minutes, until golden and crisp, rotating the baking sheet halfway through cooking. Then let it cool completely.
4 Heat the beans gently in a saucepan. Pour the beans on the baked filo and top with onion and crumble the feta over the top, making sure to leave an edge of about 2cm all the way around the tart to ensure a crispy base.
5 Drizzle lightly with oil and bake for 6 minutes and garnish with basil leaves. Cut into squares and serve immediately.