Approved by an Accredited Practising Dietitian
Why this recipe is good for you
This recipe is especially rich in Fibre, Iron, Protein and Gut health.
- Fibre — Fibre supports healthy digestion, helps steady your blood sugar, and feeds the good bacteria in your gut.
- Iron — Iron helps carry oxygen around your body and supports steady energy. It’s a priority nutrient for menstruating women, during pregnancy, and for anyone eating mostly plant-based.
- Protein — Protein helps build and repair muscle, supports your immune system, and helps meals keep you satisfied for longer.
- Gut health — A healthy gut supports digestion, immunity and even mood. Fibre-rich and fermented foods — like yoghurt, oats and legumes — feed the good bacteria that live there.
A budget-friendly, high-fibre breakfast or lunch — canned beans are an easy source of iron and gut-friendly fibre.
Breakfast / Lunch · Serves 2 · Ready in 10 min · Rich in Fibre, Iron, Protein, Gut health
Ingredients
- 400g can baked beans
- 4 slices wholegrain bread
- 1 handful baby spinach
- Cracked pepper
Method
- Warm the baked beans in a small saucepan.
- Toast the bread.
- Wilt the spinach through the beans for the last minute.
- Spoon over the toast and season with pepper.
Tip: Look for a lower-salt canned baked beans if you're watching sodium, and add a handful of spinach to boost the iron and folate further.
Roughly per serve
- Iron: 3 mg
- Protein: 14 g
- Fibre: 12 g
Everyday recipes with approximate per-serve nutrient values estimated from AUSNUT and USDA food-composition data. A general guide, not individual advice.
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