Chilli beans

Rather than opening a tin of beans, why not pimp your beans on toast in just ten mins.

This is sensational, and perfect after hard exercise, with a poached egg on top, and a glass of whole milk. It has a whole wad of nutrients too.

Prep time: 10 mins
Cook time: 10 mins
Servings: 1
Servings: 1


  • ¼ red onion, finely chopped
  • 10 baby tomatoes, halved
  • 150-200g of tinned cannelini beans
  • meat-eater’s version: small handful of chopped chorizo – about 4 tablespoons, or 1-2 rashers of smoked streaky bacon, chopped small – always buy good quality bacon
  • vegetarian version: a few sun dried tomatoes finely sliced
  • handful of washed spinach leaves
  • 1 tablespoon of tomato puree
  • tiny bit of sea salt
  • pinch of sugar – sugar brings out the flavour of tomatoes
  • black pepper
  • pinch of dried chilli flakes
  • 2 tablespoons of olive oil


Heat the oil and fry the onion, chorizo or bacon if making the meat-eater’s version, and tomatoes until softened.

Add the cannelini beans, using some of their juice as well, as it helps to form a nice sauce. Simmer for 3-4 mins.

Add the tomato puree, seasoning, sugar, chilli flakes, and sun dried toms if making the veggie version. Stir and leave to cook for a minute.

Add the spinach and stir til slightly wilted.

Taste it, if it needs lifting add a small squeeze of lemon.

Serve on hot buttered sourdough toast or use to stuff red peppers, or just have them neat with a poached egg.

Did you know that eating beans and grains together gives you a full protein as you’d get with meat? #truth

Nutrition Info


Though the term “superfood” is applied to many foods these days, beans really may be deserving of the title. They are technically a starchy vegetable packed with protein, low in fat and sugars – this can aid weight-loss as they keep us feeling fuller for longer. It has been proven that beans also decrease the risk of type 2 diabetes due to their low glycaemic index, thereby improving lipid and glycaemic control in diabetics. Their most famous attribute is the link between their consumption and lower levels of cholesterol which in turn reduces the risk of developing chronic conditions such as heart disease.

Beans, in general, are one of the only plant foods that provide a significant amount of the amino acid lysine, in addition to a wide range of antioxidants. It’s important to get a variety of beans and legumes as each contain different and varying micronutrients; cannellini beans have more calcium; pinto beans score high in folate; and aduki beans, chickpeas, and butter beans are particularly high in iron. Most are packed with resistant starch, adukis are high in potassium, and red and black varieties are rich in disease-fighting antioxidants.


Tomatoes are rich in lycopene which is a pokey antioxidant. Antioxidants are like bouncers at a night club, they go around finding stray electrons that are busy causing trouble in your body, and find them a love partner so they can both stay in and cuddle on the sofa.

Tomatoes are also a brilliant source of vitamin C, which supports skin and connective tissue health as well as immunity and iron absorption. The biotin in tomatoes is good for controlling blood sugar.


Spinach, as well as being very high on Vitamins A and K, and manganese, has great ant-inflammatory effects – inflammation is a precursor to many diseases and conditions, including some cancers. The density of nutrients in spinach puts it at the top of the foods list for goodness.

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Eat beans, not beings.

Portion Guidelines

Instead of living with the bore of weighing food, counting points or calories and tapping everything you eat into a phone you can use nature’s custom-designed tool – your hands!

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