Beans make an excellent source of protein for vegetarians and vegans. They are also lower in calories and saturated fat than some other protein sources, such as dairy products.

Beans are rich in a type of antioxidant called polyphenols. Antioxidants fight the effects of free radicals, which are chemicals that affect a wide range of processes in the body, from physical aging to cancer and inflammation.

Ingredients:

  • 1 cup canned baked beans
  • 1 1/2 tsp dry red chilli flakes
  • 1/2 tbsp oil
  • 1 tsp chopped garlic (lehsun)
  • 1/4 cup chopped onions
  • 2 tbsp tomato ketchup
  • 1 tsp dried oregano
  • 2 1/2 cups clear vegetable stock
  • salt and black pepper (kalimirch) to taste  

Method:

  1. Heat oil in a deep non-stick pan, add the garlic and saute on a medium flame for a few seconds.

  2. Add the onions and saute on a medium flame for 1 minute.

  3. Add the baked beans, 1 tsp of chilli flakes, oregano, tomato ketchup, mix well and cook on a medium flame for 2 minutes, while stirring occasionally.

  4. Add the vegetable stock, salt and pepper, mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally.

  5. Serve hot.

  6. You can garnish with cheese (Optional)
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