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Baked Beans 0001
  • olive or canola oil spray
  • 1 medium onion, peeled and diced
  • 2 cloves garlic, peeled and crushed
  • 1 tablespoon no-added-salt tomato paste
  • 1 teaspoon smoked paprika
  • 400g can diced tomatoes
  • 1 tablespoon salt-reduced tomato sauce
  • 1 tablespoon Worcestershire sauce
  • 420g can no-added-salt cannellini beans or butter beans, rinsed and drained
  • 3 tablespoons finely chopped parsley
  • freshly ground or cracked black pepper, to taste
  • 4 slices thick wholegrain bread, toasted
  1. Spray oil in a medium saucepan or frypan and cook onion and garlic over medium heat until softened.
  2. Add the tomato paste and smoked paprika. Stir through and cook for 1 minute.
  3. Add the can of tomatoes, including juice, tomato sauce and Worcestershire sauce. Mix well and bring to the boil.
  4. Reduce the heat and simmer uncovered for 10 minutes until slightly thickened.
  5. Add in the cannellini beans and stir until heated through.
  6. Remove from heat, mix in the parsley, pepper and serve on toast.


  • Replace cannellini beans with canned no-added-salt haricot, butter, borlotti or red kidney beans.
  • Add one thinly sliced fresh long red chilli to the onion for a spicy light lunch.
  • Omit Worcestershire sauce for a vegetarian version.

Storage Suggestions

  • Beans can be stored in fridge for 3 days or frozen for up to 6 months.

Equipment List

  • Medium saucepan
  • stirring spoon


Recipe from LiveLighter® campaign © State of Western Australia 2012 reproduced with permission.

Nutrition Information

304g Quantity per serving quantity per 100g
Energy 1050kJ 345kJ
Protein 12.5g 4.1g
Fat, total 4.0g 1.3g
— Saturated 0.5g 0.2g
Carbohydrate 33.7g 11.1g
— Sugars 10.3g 3.4g
Fibre 12.3g 4.0g
Sodium 539mg 177mg